no b-s nutrition
Let’s get real for a minute. There's plenty of nonsense advice out there (piles of it!) - from nutrition, to exercise, to how to be a "good parent". In fact, most of the information out there is loaded with b-s and doesn't do you any favors. Hard core dieting and deprivation only leads to desperation (and you downing an entire bag of chips in 5.2 sec)
I've got answers, and a big shovel.
Together we will unravel all the bad, unhealthy and straight-up ridiculous advice we hear in magazines, social media, and even our friends (with the best intentions).
It's time to cut the b-s and get real.
Conventional dieting leaves you feeling deprived, exhausted and wondering “what’s wrong with me?!” Nothing is wrong with you. You are not broken. Your diet is.
Let’s fix this for good.
Where do I even start?
No doubt you’ve tried some sort of diet in the past. Most of us have - and we either experience great success(!) but can’t maintain it, or never even lost a pound.
First and foremost, I want you to know you are NOT about to go on a diet. Nope. In fact, I HATE that word around here. It’s basically the worst 4-letter word in the dictionary.
Instead, you are going to re-learn how to eat. I say, “re-learn” because we all have ideas or rules concerning food that may or may not be correct. (Examples: no carbs after 6 pm; butter is unhealthy; eat six times a day to lose weight.) These rules influence both thoughts and actions around food. Sometimes these thoughts and actions help and sometimes they don’t.
Most people want to change everything all at once. I want you to slow your roll there, Cap’n. You aren’t learning ring muscle-ups your first (or even 4th) session at OnRamp. You start slow and change one small thing at a time. The same applies to your food choices & habits.
To get started, choose one small, daily habit you can tackle with success. Some examples include:
Drink 12 oz. of water before your morning cup of coffee
Take your daily multivitamin & fish oil
Pack a lunch for work
Grocery shop on your day off so you have healthy options on hand
What do I even eat?
Let’s dial things back a sec and start at the bottom - the base of the pyramid. This is the foundation on which everything else is built. Without a solid foundation, anything built on top will be shaky. So let’s hone in on what’s important. The base of our NEW food pyramid is simple.
Eat whole, real food that came from the ground or had a mother. This includes things like:
quality proteins (animal & plant-based)
energy-dense fruits & other smart carbohydrates
naturally-occurring, healthy fats
This list might seem short at first glance, but when you think about examples of each, the list grows exponentially. Notice, not one single type of food is left off. You want a burger? There’s a way to fit that into the list!
I will point out that there are times and places for more “freedom” with food choices (i.e. enjoying a brownie sundae). This freedom varies greatly depending on your unique profile. Things that influence freedom are 1) health status 2) body type 3) training style & frequency 4) insulin sensitivity 5) food intolerances.
What if I’m not ready?
That’s normal. This whole “crossfit” thing already is a lot and adding food into the equation is enough to send someone packing. Don’t. Don’t go packing. Hear me out.
You don’t need to tackle food right now. The fact that you are doing CrossFit is going to be enough of a push to get your body to change… for now. Most new athletes (yep, you’re an athlete now so get used to calling yourself that!) experience great progress during their first few months. Eventually, your body will adjust to the new changes and you’ll need more the keep you progressing.
That “more” piece is nutrition.
What if I plateau?
You can expect this will happen. It’s not a matter of “if” but rather “when”. When it doesn’t don’t freak out and think you need to give up all carbs or start fasting to make progress…
Stop. Stop for a moment and catch your breath. The world is not about to end.
Look. Look at what you are currently doing and find small, easy opportunities.
Listen. Listen to your body and find out what it needs. Extra food, better hydration, quality sleep - it usually knows but you have to be quite for a minute to hear.
Typically, you’re body just needs a little bump (not an overhaul) to keep going. Little bumps might look like honing in on those whole, real foods listed above. It might be swapping your afternoon Dutch Bros. run for a bottle of water, consistently eating breakfast, or going to sleep before 11pm.
Little tweaks here and there are much more sustainable and produce better results long term than any dramatic, extreme intervention. Don’t go looking for a detox tea or something crazy like that. Stop. Look. Listen.
Will you give me a meal plan?
Nope, I don’t write meal plans. Instead, I’m here to help you learn to put together quality meals for yourself.
Meal plans and conventional diets usually aren’t sustainable. People often feel like they’re either “on” them or “off” them. They feel like they’ve failed and are beyond hope if they’re not eating perfectly at every meal. Not to mention, there are SO MANY variables that make up YOU. How could I ever tell every person I work with to “only follow this one way”. That’s plain ridiculous.
My approach is completely different: I help you understand food and build a set of sustainable habits that will serve you for the rest of your life. This means you get to choose—with the help of me, of course—foods you like, that serve you, and are the right portion.
You like bacon-guacamole-cheeseburgers? I do! And I eat them regularly as part of MY healthy diet. Yours might look different or it might include something else you love. Pretty awesome, right?
I’ll help you find a way to get the foods you like in with the foods you need. This is all about teaching you how to eat for the rest of your life. No more boring meal plans.
"Macro" plans - tracking your macronutrients (protein, fat, and carbohydrates) daily to meet a certain goal - are a high level skill. I’m not saying they aren’t for you, but they aren’t the best place to start. Just like you don’t learn a ring muscle-up your first week into On-Ramp, macros are a skill you can work up to.
For the average person, “macros” aren’t necessary or even ideal. Most people, especially those new to CrossFit experience great results simply following healthy nutrition habits, portion-sizing, and understanding food choices.
I do offer a variety of nutrition options, including macro-based programs, and we can discuss these once have a solid foundation. Let’s handle the basics first.
So no meal plans, but what about macros?
Ok. What do I do now?
First, I want you to take a moment to be proud of yourself. Change is HARD, yo! Congratulations for taking the first step in changing your body (and your life). Next, click the button below to get started with my on-ramp nutrition program.
You’ll be prompted to enter your name & email. Then, you’ll begin the first of a two-week series helping you understand food & how to get started. Don’t worry, I won’t give you ALL things at once. There’s no rules to follow, no strict meal plan, no “off limits” list.
It’s just you and me taking this one day at a time.
MSc, PN1, BA Ed
Hey. I'm Lisa D. I offer real, straight-forward nutrition for busy people who want to cut through the b-s and learn to eat well without losing their minds. (I get it. I'm feeding a family of five over here!)
Through my “no b-s” approach, I make it easy to know what to eat, when and how much. Backed by a lotta lernin’ (see those letters up there?), multiple nutrition certifications, and a pretty solid deadlift - if I do say so myself - I've got the knowledge, tools, and plain ol' life experience you need to feed your family well (I used to be 40+ lbs. overweight myself).
My story's been featured in many online publications for how I used my personal experience and clinical expertise to change my life. The list includes Bodybuilding.com, The Huffington Post, The Fit List, and many more. In addition to helping you feed your family well, I also work with medical providers, First Responders and CrossFit gyms all focused on Real Life Nutrition.
It really comes down to this simple statement: It all starts with food. I want to get the message out that eating "healthy" isn't as complicated as it seems. We just need to cut through the b-s and find what's real - real science, real answers and real results.
Come say "Hi!" to me over on social media, where I post regularly about food, family, fitness - basically all the fun f-words.