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Most athletes are underfueling without realizing it. They’re eating “healthy” but not enough. They skip meals, avoid carbs, or rely on coffee to get through training. Over time, this leads to fatigue, slower recovery, mood changes, and even injury.

When it comes to hydration, not all electrolyte powders are created equal. If you’re an athlete or train hard in the gym, you’ve probably noticed that some days water just isn’t enough. That’s because sodium — the main electrolyte lost in sweat — is the real key to keeping your energy, performance, and recovery on point.

You wonder if creatine could finally be the missing piece — the edge that helps you feel powerful, confident, and in control of your performance and your body.

These soft and chewy chickpea cookies are the perfect guilt-free treat that’s naturally sweetened with honey and packed with plant-based protein. Made with creamy peanut butter (or cocoa almond butter for a chocolate twist), these cookies are wholesome yet decadent—loaded with melty chocolate chips in every bite.

If you’re a female athlete who wants to feel strong, energized, and confident in your body — without getting caught up in conflicting advice — this post is for you.

Feeling stuck in the endless cycle of tracking, counting, and still not feeling at peace with food?  You’re not alone. I work with so many women who do everything right — weigh their meals, log their macros, push through workouts — yet they’re still exhausted, frustrated, and never fully free from the food-and-body battle.

You push yourself to work out, choose the “right” foods, and maybe even track every bite — but instead of feeling energized and balanced, you’re stuck with brain fog, unpredictable cravings, low moods, or weight that just won’t shift. That’s not failure on your part — it’s your body’s way of whispering (or shouting) that your hormones need attention.

You eat healthy. You track your macros. You squeeze in workouts, even when you’re exhausted. And yet, the scale won’t budge—or worse, you feel more bloated, fatigued, and frustrated than before.

Have you ever felt like you’re trying so hard to eat well and take care of yourself, but factoring in your partner makes it 10x harder?

You’ve probably heard about intermittent fasting (IF) — maybe from a friend, a podcast, or that fitness influencer who swears it’s the magic solution for weight loss. As a registered dietitian, I love looking past the hype

Have you ever wondered why some people thrive on structure and meal plans while others feel trapped by them? Or why intuitive eating feels freeing to one person and chaotic to another?

Ten years ago, I became a registered dietitian with one goal: to help people feel strong and healthy in their bodies. But what I didn’t...

You’ve probably heard people raving about “metabolic confusion” — the trendy new way to boost metabolism, burn fat faster, and “keep your body guessing.” The promise? You’ll lose weight without plateauing. But here’s the question no one’s asking:

I used to dread coming home from vacation. Not because I didn’t enjoy myself — I did, in small flashes. But because the moment I landed back home, the guilt came rushing in. The bloating. The lack of routine. The “extra” weight I imagined I had gained. The judgment. The spiraling. The shame.

Promising rapid results, reduced appetite, and improved blood sugar regulation, these medications have been marketed as a “miracle solution” — especially for people who feel like they’ve tried everything else. But here’s the truth:

This mid-year moment is the perfect opportunity to reset — not just your goals, but your mindset, your body connection, and your relationship with food. Here are 3 Reflective Questions to Guide Your Mind-Body Reset..

You don’t need to be on a “crazy” diet to be struggling with food.In fact, some of the most common signs of imbalance are subtle — and...

Have you ever started a new diet feeling motivated and hopeful — only to find yourself burnt out, bingeing, or “falling off” a few weeks later? You’re not alone. And it’s not because you lack willpower. It’s because diets are designed to fail. Diets always backfire because they were not made to be sustainable.

Have you ever felt like your body just isn’t responding the way it used to?You’re eating less, maybe working out more, but the scale won’t budge. Or worse — you feel tired, moody, and hungry all the time. That’s not a lack of willpower — it’s likely your metabolism asking for help.

Single serving, 190 calories, 28g protein Ingredients: o 1 Scoop Protein Powder o 1 Egg o 1/4 Tsp Baking Powder o Splash of water...

Ingredients: 1 Cup Self Rising Flour (or All-Purpose Flour with 2 tsp Baking Powder and 1 tsp salt) 1 Cup of Plain Greek Yogurt...

Ingredients: 1 8oz Box Banza Rotini Pasta 1 Cup Cherry Tomatoes, halved 1/2 Red Onion, Chopped 1 Large Yellow Pepper 1 Bunch Raw Parsley...

Ingredients: Shawarma 2lbs Chicken Thighs 2 Tbsp Shawarma Seasoning 5 Joseph’s 60cal Pitas 1 Cup Cherry Tomatoes 1/4 Head of Lettuce 16oz...

This gazpacho is a great cold summer soup that is east to make and tastes delicious!

If you've ever questioned your relationship with food, your body, or your worth, you're not alone. You're simply living in a world that's made billions convincing women that control equals health and restriction equals value.

After every family gathering or community event, conversations would center around who lost weight, who gained it, who looked “good,” and who didn’t. At first, it just seemed like small talk — but over time, those comments started stacking up in my mind like quiet bricks of shame.

We went from diet culture — where restriction was worn like a badge of honor — to a new wave of messaging that says… “Just listen to your body.” And while I’m all for self-trust and feeling good in your body… I’ve also learned that: A plan that only works when life is easy... isn’t a plan at all.

In this post, I’ll share what drives me crazy about common nutrition advice online—and what truly helps when it comes to sustainable health and personal transformation.

And what to do instead if you're a high-achieving woman who wants lasting energy, balance, and food freedom. {yeah, that's me! -a woman...

For a long time, eating well meant doing it “perfectly.” You might’ve followed the macros, tracked your calories to the gram, meal-prepped like a pro every Sunday, and felt a deep sense of accomplishment in your ability to be disciplined.

You’ve tracked the macros, pushed through the workouts, followed all the “rules.” And yet... the weight won’t budge. Or if it does, it comes back the moment you ease up.

For most of my life, I measured success through discipline, perfection, and pushing myself to the limit.

Have you ever felt like your body was working against you? Maybe you’ve tried every clean eating plan, supplement protocol, and gut-healing protocol under the sun—…and still, something feels off.

The Struggle with Perfectionism For years, I was trapped in a cycle of perfectionism, constantly striving for an ideal body that seemed...

Your body is always listening—speak to it with love. 💛 Shift self-criticism into compassion & start healing from within. #FuelTheFire

Episode 45 of the Fuel the Fire Podcast hosted by Shanon Safi, RD, LDN. Check out our FREE Healthy Hypnosis! Transcript: When I stayed...

Episode 43 of the Fuel the Fire Podcast hosted by Shanon Safi, RD, LDN. Check out our FREE Healthy Hypnosis! Transcript: I love the...

Episode 44 of the Fuel the Fire Podcast hosted by Shanon Safi, RD, LDN. You definitely don't need all of the stuff. There are people I...

Episode 42 of the Fuel the Fire Podcast hosted by Shanon Safi, RD, LDN. Imagine discovering the perfect blend between passion and...