Dawn-homepageThe Nutrition WOW mission: Spread simple yet powerful inspiration for a healthier & happier you.

Take a look around this site for ideas on how to eat right & feel awesome! We believe when you treat yo'self well you will be the healthiest & happiest person you know!

Do you get the WOW? Each Monday we send you a simple yet powerful idea, recipe or challenge to inspire your week. Sign-up & spread the WOW with friends!

Body scan.


I’ve got an interesting experiment for you this week: 
Do a BODY SCAN as you are eating. 

In the season of reconnecting with friends and family…it’s also a good idea to reconnect with your appetite.

We were all born with internal cues of hunger & fullness, but we have ignored them for so long that it will take some consistent practice reconnecting to them.

Body Scan to look/listen for subtle appetite cues as you eat, such as:
–    you naturally take a pause
–    you put your fork down 
–    you push back a little from the table
–    you think the food stops tasting as good
–    you feel a light pressure in your stomach

Once you notice one of these cues, pause for a second & say to yourself ”I’m satisfied now” and keep eating if you want. Just the act of acknowledging & listening is the first step to reconnecting.



Research has found you’ll naturally eat less AND you enjoy your food more with this strategy: Table-Plate-Chair. 

Meaning: Eat from a plate while seated at a table. Here’s what that looks like…

Yes! Let’s eat: 
– Table + Plate + Chair

Nope! Not time to eat:
– standing in the fridge
– lounging on the couch
– clearing plates from the table
– working at the computer
– hovering in the breakroom
– driving in a car 
– passing by a candy or nut dish at a party

Only eating meals & snacks w/ a table-plate-chair is powerful. Give it a try. It’s a game changer during the holidays and beyond.

The feel-awesome gift guide.

gift guide_sq

If you want to give (or get) gifts that bring health & happiness year-round, look no further. Here’s a special gift guide that will have anyone feeling & looking awesome.

Dry Body Brush ($15)
Brush away dry skin & increase circulation to improve skin quality.

Julienne Peeler ($15)
Make zucchini noodles w/ this gadget. It’s a space saving option over traditional spiralizers. 

Inspirational Posters ($15+)
Surrounding yourself with positive messages is powerful. Plus this looks super cool.

Yaktrax RUN ($23-51)
Fit these right over your running shoes for traction on packed snow & ice.

S’well Water Bottle ($25-45)
Keeps drinks cold for 24 hrs or hot for 12 hrs. BPA-free & all the cool kids have one.

Pro Mandolin ($26) 
Makes perfect cuts. Thin raw beets in salad, butternut squash slices for lasagna, etc.

Fit-It-All Yoga Bag ($51)
Enough space for a mat, towel, water, wallet, keys, phone & light change of clothes.

Balance Necklace ($78)
Daily reminder to aim for balance, not perfection. Goes great w/ my fav heart necklace.

Electric Kettle ($80)
Insta-hot water at home or work. Change temp setting to match the drink you are making.

Humidifier + Essential Oil Diffuser ($170)
Not your Grandma’s humidifier. Adds moisture, aroma therapy & style. 

Start Thanksgiving right.

Screen Shot 2014-11-22 at 11.31.18 AM

With so much focus on Thanksgiving’s main meal, it’s easy to overlook the most important one of the day: BREAKFAST. 

Eating a breakfast w/ healthy fat & protein is critical on Thanksgiving if you want to be even-tempered & energetic for a day of family togetherness. Not to mention, a smart breakfast can help with appetite control through this eating frenzy of a day.

A simple, no-cook breakfast is key since there will be enough damn dishes from the main event. May I suggest:

Sea Salt & Honey Avocado Toast w/ Almond Latte
1) Mash 1/4 ripe avocado on 1 piece sprouted whole grain toast.
2) Top toast w/ a drizzle of honey & pinch of sea salt.
3) For latte, combine 8oz coffee or tea, 4oz of your fav milk & 1 T almond butter in a mason jar. SHAKE!

Planning to shop Black Friday? This breakfast will give you energy & stamina to score amazing bargains!

THANKSGIVING is a VERB… An action word. 
Actively give thanks. Gratitude changes everything.

Get in my belly: Slow cooker oats.

speedy oats

Let’s talk Steel Cut Oats. They are whole oats that have been cut into thirds by steel blades (hence the name).

Pro: They have an awesome chewy texture.
Con: They take 30 mins to cook on the stove top.
Fix: Make these babies in a slow cooker while you sleep!

Oats are magical. They contain a special fiber, called beta-glucan, that may improve immune function & lower cholesterol. Not to mention oats fill you up so you have better appetite control all day. Now that is something to wake up for!

Make this week: Slow Cooker Steel Cut Oats
   – 4 cups water
   – 1 cup steel cut oats
   – Pinch of sea salt
Add ingredients to slow cooker & cook on LOW for 7-8 hours.

Makes 4 servings. Top w/ splash of coconut milk, cinnamon, chopped fruit & nuts. Keep extras in the fridge for up to 5 days or freeze in single-serve containers to just heat & eat on even your busiest mornings. Keeps up to 3 months in freezer.

Yes! Eat them raw!


Sure, roasting vegetables makes them tender & sweet, but sometimes I just don’t have the 30-60 mins of patience it takes to let the oven works its magic.
There is an easier & faster way to get your winter-veggie on. Enjoy them raw. Really!

3 ways to enjoy veggies in the raw:
– Shred. Make a Shredded Brussels Sprout Salad. #bestsaladever #justmakeit
– Peel. Use veggie peeler to make ribbons of raw butternut squash & throw in hot pasta dishes.
– Slice. Thinly slice raw beets & toss into salads (It’s best to use a mandoline for this. If you’re a veggie lover & don’t have one, it’s worth the investment.)

When you do have time to roast, here’s how:
1. Pre-heat to 425 F.
2. Cut veggies into similar-sized pieces so they cook at the same rate.
3. In a large bowl, toss veggies w/ oil, sea salt & pepper. About 1 tsp oil per 2 cups veggies.
4. Pour veggies onto a parchment paper lined baking sheet & pop into oven for 30-40 minutes, until edges start to brown. Flip veggies half way through. 
5. Enjoy immediately or refrigerate for up to 3 days.
PS: You’ve got to try these roasted Parsnip Fries!