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Home » Blog Page » balance blood sugar » Why a recovery meal?

Why a recovery meal?

June 10, 2014 By joanna

The past few weeks I have been working with many athletes – triathletes, runners and cyclists mainly.  Some are doing longer distances for the first time, some have been at Ironman or ultra running for a few years.  The question aways comes up about the recovery meal.  Why do I need one?  And what IS a food recovery meal?  Funny, but even with non-athletes, I work with a similar issue when trying to balance the blood sugar, and help my clients lose body fat.   I might not call it a recovery meal for non-athletes, but why we need a recovery meal is important in many ways.

The recovery meal is basically the meal following an exercise session in basic terms.  In general, it should be about 30-60 minutes after your exercise session to maximize recovery – replenishing depleted glycogen stores and amino acids to help muscles rebuild.  Depending on whether it was a high intensity/ interval training workout, or a long endurance session, that recovery meal may vary in nutrient content, and replenishing electrolytes and minerals will also be a factor.

So what are some examples or a recovery meal?  It will depend on each person’s time and availability and it will also change whether you can include animal proteins salmon on bed of kaleor are vegan.  But in a nutshell, the recovery meal should include some high quality proteins – about 3-5 ounces; some high quality carbohydrates – root vegetables or non-wheat grains (usually about 1/2-1 cup); 1 -1 1/2 cups of green vegetables (kale, broccoli, leafy greens, etc) and some high quality fat – 1-2 ounces (raw nuts and seeds, flax seed oil, avocado, etc).

For some the recovery meal will be a quick green smoothie with 1 cup of frozen fruit, protein powder or plain yogurt (preferably from grass fed cows or at least organic), and a cup of kale or collards.  Some will add some raw peanut butter or cashews or 1/2 an avocado for fat, or even a tablespoon of flax seeds.  There really is not a right or wrong way to make it if you use those basic ingredients.

I like to juice my beets, greens, ginger, orange, lemon, turmeric root and lemon sometimes IMG_0089as part of my recovery meal vs. pre-exercise meal.  It helps me get those minerals, B vits and nutrients in very quickly.  But I consider this part of the meal rather than the meal like a smoothie can be.  If I have a juice, then I will also have 2-3 ounces of either grilled chicken or chicken jerky I make, and add either a small red baked potato or 1/2 a sweet potato.  And sometimes I add some nut butter on that, or i add some real olive oil based mayonnaise.  Yes, I did just write mayonnaise!

I also like to have a big bowl of mixed greens (arugula, kale, and either romaine or spring mix), add 3 ounces of grilled chicken or fish, a small red potato, handful of raw walnuts or pumpkin seeds, craisins, and sometimes an avocado and 1-2 tablespoons of my homemade vinaigrette dressing.  Sometimes, instead of the greens, I will make a salad with leftover steamed or raw broccoli.  I call this the Big Bowl Salad.  Everything in one bowl!  YUM!

And them sometimes, I am just not that hungry after exercise.  So I eat either a red potato with some nut butter or avocado slices on a baked red potato, some chicken jerky and then less than 2 hours later is when I eat my recovery meal as indicated above with my greens.  Part of why I am writing this is to say that there really is not an exact way you have to do the recovery meal.  But within either that meal immediately after or the second meal after, you really want to make sure you get that balance of your protein, healthy carb, healthy fat and lots of greens.

But one thing I have noticed with my athlete clients, if they skip that recovery meal, drink only chocolate milk, or just have an energy bar, they seem to be hungry a few hours later, and then snack all afternoon on carbs and sweet foods.  These are the same ones complaining they cannot stop eating after dinner or have a hard time getting leaner.  Once we optimize that recovery meal, we balance the blood sugar, and the body starts to burn fat rather than storing it.

Eating is individual as is training.  The same plan does not always work for every person.  If we work on the recovery meal, then we can optimize your recovery so you can train more the next day, lessen your fatigue, optimize your body fat burning ability and eliminate sugar cravings.  Why a recovery meal?  To accomplish a better status of health and improve the quality of your life 🙂

For more information about optimizing your recovery meals, or optimizing your nutrition for an upcoming cycling, running or triathlon event, please contact Joanna at www.n-im.net or [email protected] and review her sports nutrition plans including Race Day Nutrition, Anti-inflammatory and Wheat free plans.  Joanna works with each client individually to create a customized plan for each person.

Filed Under: sports nutrition Tagged With: balance blood sugar, burn fat, cyclist, greens for athletes, juicing, real food, recovery meal, recovery meal timing, triathlete, ultra runner

Comments

  1. Neen James says

    October 28, 2014 at 10:39 pm

    great suggestions – thank you for sharing – brilliant and easy ideas to implement immediately.

Hear me on Business Innovators Radio with Janet Vasil!

Reframing nutrition to overcome emotional barriers, learn what you can eat, and what is best for you. Find your sparkle from inside out!

See what people are saying about Nutrition in Motion!

My diet has significantly improved!

"Just wanted to send you a quick note thanking you for the help when we worked together in the fall.  My diet is significantly improved thanks to your guidance.  I celebrate small victories like filling most of the shopping cart at the grocery store in the produce section!  I remain hooked on smoothie concoctions for breakfast adding kale and a bunch of other good stuff.  Lunch is the rainbow with raw veggies, nuts and lean proteins. 


As my training continues to ramp up for season i do make sure i am adding enough carbs but eating mostly whole fresh foods.  Training is going well, i just PR'd half marathon at 1:29, and feel great.


Thanks again for your help! 


-AM

Nutrition in Motion PA - whole body nutrition & eating disorder recovery coach
2017-11-18T15:27:35+00:00
"Just wanted to send you a quick note thanking you for the help when we worked together in the fall.  My diet is significantly improved thanks to your guidance.  I celebrate small victories like filling most of the shopping cart at the grocery store in the produce section!  I remain hooked on smoothie concoctions for breakfast adding kale and a bunch of other good stuff.  Lunch is the rainbow with raw veggies, nuts and lean proteins.  As my training continues to ramp up for season i do make sure i am adding enough carbs but eating mostly whole fresh foods.  Training is going well, i just PR'd half marathon at 1:29, and feel great. Thanks again for your help!  -AM
https://nutrition-in-motion.net/testimonials/diet-significantly-improved

I reached my healthy-eating zen!

"I feel as though I have reached my health-eating zen.  I don't want junk anymore....and I love knowing when my body's hungry, or when it is tired and why.

I no longer feel hungry after every meal...I feel so much better...you're the greatest!

I cannot thank you enough!"


Dana S

Nutrition in Motion PA - whole body nutrition & eating disorder recovery coach
2018-08-10T19:43:50+00:00
"I feel as though I have reached my health-eating zen.  I don't want junk anymore....and I love knowing when my body's hungry, or when it is tired and why. I no longer feel hungry after every meal...I feel so much better...you're the greatest! I cannot thank you enough!" Dana S
https://nutrition-in-motion.net/testimonials/i-reached-my-healthy-eating-zen

Leaves no stone un-turned to help you

 


"I have worked with Joanna since her beginning...since she realized her true gift and passion.

What a joy its been watching her evolving into probably one of the most trusted folks in the nutrition industry for Philly....and surrounding burbs.

She is truly a die hard....she walks the walk..talks the talk....big time.



I cant say enough how much we enjoy listening to her approach, she leaves no stone un-turned to help someone. PhillyFIT Magazine proudly invites Joanna to all of our events, so our readership and attendees can learn from her. We are proud of our relationship with Joanna and hope she touches more lives than she ever imagined!


jami - phillyfit magazine

Nutrition in Motion PA - whole body nutrition & eating disorder recovery coach
2018-08-10T19:39:55+00:00
  "I have worked with Joanna since her beginning...since she realized her true gift and passion. What a joy its been watching her evolving into probably one of the most trusted folks in the nutrition industry for Philly....and surrounding burbs. She is truly a die hard....she walks the walk..talks the talk....big time. I cant say enough how much we enjoy listening to her approach, she leaves no stone un-turned to help someone. PhillyFIT Magazine proudly invites Joanna to all of our events, so our readership and attendees can learn from her. We are proud of our relationship with Joanna and hope she touches more lives than she ever imagined! jami - phillyfit magazine
https://nutrition-in-motion.net/testimonials/leaves-no-stone-un-turned-to-help-you

Joanna helps with any aspect of your health

 


"Joanna is not only about the physical part of nutrition but about the root of emotional health which many times contributes to so many things physical. I know she helps with any aspect of your health.

I had multiple problems and we are addressing them at a healthy pace.
" 

jb

Nutrition in Motion PA - whole body nutrition & eating disorder recovery coach
2018-08-10T19:36:12+00:00
  "Joanna is not only about the physical part of nutrition but about the root of emotional health which many times contributes to so many things physical. I know she helps with any aspect of your health. I had multiple problems and we are addressing them at a healthy pace."  jb
https://nutrition-in-motion.net/testimonials/4534

Felt great the entire time

I got this response on how the half Ironman 70.3 race went for my client - his first at this distance

We did a Table To Race ironman nutrition plan 2 days prior:



“somehow, some way...[I finished although under-trained]


but seriously, i had my best swim ever and felt GREAT the entire time... which i truly believe was because i followed your [Table to Race nutrition] plan religiously.

that was by far the longest race i've ever done and the best i've ever felt in any race.

i'm really happy with my time... once i learn to get my wetsuit off faster and remember to put sunscreen on BEFORE the swim, i'll be even faster.

i'm really truly happy. thank you so, so much!

you were a huge part of this!”


I am so thrilled for them!!

Congratulations and so happy you felt great!!


Nutrition in Motion PA - whole body nutrition & eating disorder recovery coach
2018-06-04T16:48:42+00:00
I got this response on how the half Ironman 70.3 race went for my client - his first at this distance We did a Table To Race ironman nutrition plan 2 days prior: “somehow, some way...[I finished although under-trained] but seriously, i had my best swim ever and felt GREAT the entire time... which i truly believe was because i followed your [Table to Race nutrition] plan religiously. that was by far the longest race i've ever done and the best i've ever felt in any race. i'm really happy with my time... once i learn to get my wetsuit off faster and remember to put sunscreen on BEFORE the swim, i'll be even faster. i'm really truly happy. thank you so, so much! you were a huge part of this!” I am so thrilled for them!! Congratulations and so happy you felt great!!
https://nutrition-in-motion.net/testimonials/felt-great-the-entire-time

I stood up for myself and my needs!

“Thanks for last night’s (Wholeness group) session.



I was able to tell my XXX what I could and could not do for them with love...they were supportive and all is well!



I didn’t get myself all in a jam!  I stood up for myself and my needs!

Thank you!”  - SW

Nutrition in Motion PA - whole body nutrition & eating disorder recovery coach
2018-04-04T15:58:56+00:00
“Thanks for last night’s (Wholeness group) session. I was able to tell my XXX what I could and could not do for them with love...they were supportive and all is well! I didn’t get myself all in a jam!  I stood up for myself and my needs! Thank you!”  - SW
https://nutrition-in-motion.net/testimonials/i-stood-up-for-myself-and-my-needs

Joanna is a life saver!

Joanna is a life saver! 


She helped me with an issue that doctors had no answers for.  She was able to assess my situation accurately and provide me with a totally natural remedy of magnesium, natural salts, and electrolytes.


The “prescription” she gave me for using these supplements has worked wonders and I am feeling much better and continuing to improve each month.  

I schedule ongoing consultations with Joanna to make sure I am on track. 



I highly recommend her – she is very intuitive and accurate with her assessments and protocols for wellness.  - IS

Nutrition in Motion PA - whole body nutrition & eating disorder recovery coach
2018-04-04T14:48:07+00:00
Joanna is a life saver!  She helped me with an issue that doctors had no answers for.  She was able to assess my situation accurately and provide me with a totally natural remedy of magnesium, natural salts, and electrolytes. The “prescription” she gave me for using these supplements has worked wonders and I am feeling much better and continuing to improve each month.   I schedule ongoing consultations with Joanna to make sure I am on track.  I highly recommend her – she is very intuitive and accurate with her assessments and protocols for wellness.  - IS
https://nutrition-in-motion.net/testimonials/joanna-is-a-life-saver

You are very good at what you do!

"Thank you for being part of my fabulous team to get me prepared for my marathon. 

I so appreciate your advice
, not just on nutrition, but the head-space and exercises leading up to it, too.


You are very good at what you do!


Thank you again!"  NJ

Nutrition in Motion PA - whole body nutrition & eating disorder recovery coach
2018-02-23T17:19:00+00:00
"Thank you for being part of my fabulous team to get me prepared for my marathon.  I so appreciate your advice, not just on nutrition, but the head-space and exercises leading up to it, too. You are very good at what you do! Thank you again!"  NJ
https://nutrition-in-motion.net/testimonials/you-are-very-good-at-what-you-do

It made a huge difference for me!

"I decreased my sugar intake with the help of @ Joanna Chodorowska and it has made a huge difference for me. I was already eating healthy.

The problem is that a lot of seemingly "healthy" food contains hidden sugar.
" - MW


Note: We used the Anti-Inflammatory Plan with NRT to get to the source of the issue.

Nutrition in Motion PA - whole body nutrition & eating disorder recovery coach
2018-02-22T19:33:39+00:00
"I decreased my sugar intake with the help of @ Joanna Chodorowska and it has made a huge difference for me. I was already eating healthy. The problem is that a lot of seemingly "healthy" food contains hidden sugar." - MW Note: We used the Anti-Inflammatory Plan with NRT to get to the source of the issue.
https://nutrition-in-motion.net/testimonials/made-huge-difference

Unblocked old thought patterns

"I met Joanna and was drawn to work with her.  I've done private {Nutrition and Path To Heal} session with her and also her {group} Path To Heal (Wholeness).


Joanna has helped me unblock many old thought patterns, and allowed my spiritual gifts to grow."


Heidi J

Nutrition in Motion PA - whole body nutrition & eating disorder recovery coach
2017-12-11T20:36:05+00:00
"I met Joanna and was drawn to work with her.  I've done private {Nutrition and Path To Heal} session with her and also her {group} Path To Heal (Wholeness). Joanna has helped me unblock many old thought patterns, and allowed my spiritual gifts to grow." Heidi J
https://nutrition-in-motion.net/testimonials/unblocked-old-thought-patterns

Seeing the benefits of nutrition

 


Running is going great. Your advice has made a huge difference! Those electrolytes really work, as well as hydrating properly, there is no doubt my body likes to sweat as it seems I sweat as much in winter as summer.



 



I am ... seeing the benefits of nutrition while exercising. ... Love trail running, hope to see you on the trail. Its nice not having stomach issues while running.



 



Thanks for everything talk to you soon?

Rob S

Nutrition in Motion PA - whole body nutrition & eating disorder recovery coach
2017-11-30T22:29:41+00:00
  Running is going great. Your advice has made a huge difference! Those electrolytes really work, as well as hydrating properly, there is no doubt my body likes to sweat as it seems I sweat as much in winter as summer.   I am ... seeing the benefits of nutrition while exercising. ... Love trail running, hope to see you on the trail. Its nice not having stomach issues while running.   Thanks for everything talk to you soon? Rob S
https://nutrition-in-motion.net/testimonials/seeing-benefits-nutrition

detox is a piece of cake!

I am on Day 2 of my 2-week detox and so far it is a piece of cake.


I have made two recipes...butternut squash, carrot and ginger soup which was unbelievably delicious and I made those addicting kale chips. And I mean addicting!!! I never have to eat potato chips again!  LM

Nutrition in Motion PA - whole body nutrition & eating disorder recovery coach
2017-11-19T01:28:17+00:00
I am on Day 2 of my 2-week detox and so far it is a piece of cake. I have made two recipes...butternut squash, carrot and ginger soup which was unbelievably delicious and I made those addicting kale chips. And I mean addicting!!! I never have to eat potato chips again!  LM
https://nutrition-in-motion.net/testimonials/detox-piece-cake

Got my energy back quickly!

 


"I never thought I could get my energy back so quickly with a change in food choices!

Thank you for giving me back my life with the right nutrition plan!"


Nancy

Nutrition in Motion PA - whole body nutrition & eating disorder recovery coach
2018-08-10T19:45:51+00:00
  "I never thought I could get my energy back so quickly with a change in food choices! Thank you for giving me back my life with the right nutrition plan!" Nancy
https://nutrition-in-motion.net/testimonials/got-my-energy-back-quickly

I feel amazing!

"I had my knee scoped. 

Started with Inflavonoid IC and SPM Active supplements as you suggested.

I felt a difference right away and I feel amazing!" 

NS

Nutrition in Motion PA - whole body nutrition & eating disorder recovery coach
2017-11-18T15:18:48+00:00
"I had my knee scoped.  Started with Inflavonoid IC and SPM Active supplements as you suggested. I felt a difference right away and I feel amazing!"  NS
https://nutrition-in-motion.net/testimonials/i-feel-amazing

My first podium finish!

"My first podium finish and I cut my time from last year by almost 4 minutes. This is definitely attributed to better nutrition training!  Thank you!"

AC


Nutrition in Motion PA - whole body nutrition & eating disorder recovery coach
2017-11-18T15:14:10+00:00
"My first podium finish and I cut my time from last year by almost 4 minutes. This is definitely attributed to better nutrition training!  Thank you!" AC
https://nutrition-in-motion.net/testimonials/first-podium-finish

I learned SO much from you!

"Before I met you, I was struggling - my stomach hurt...like all the time. 

Now I am more aware of what makes my stomach hurt.

(Who knew stress was such a trigger?)

I learned so much from you and am now in a better place!

I appreciate all your help! " AA
Nutrition in Motion PA - whole body nutrition & eating disorder recovery coach
2017-10-26T15:52:32+00:00
"Before I met you, I was struggling - my stomach hurt...like all the time.  Now I am more aware of what makes my stomach hurt. (Who knew stress was such a trigger?) I learned so much from you and am now in a better place! I appreciate all your help! " AA
https://nutrition-in-motion.net/testimonials/i-learned-so-much-from-you

As good as they get

"I have known Joanna for going on 6 yrs. now and when it comes to nutrition, knowing what to feed your body for specific results like a marathon, or general healthy lifestyle she is as good as it gets.

I have also followed her athletic career and I am constantly amazed at her diversity in her accomplishments.

Keep it up Joanna!"


Bill S

Nutrition in Motion PA - whole body nutrition & eating disorder recovery coach
2017-09-20T17:56:55+00:00
"I have known Joanna for going on 6 yrs. now and when it comes to nutrition, knowing what to feed your body for specific results like a marathon, or general healthy lifestyle she is as good as it gets. I have also followed her athletic career and I am constantly amazed at her diversity in her accomplishments. Keep it up Joanna!" Bill S
https://nutrition-in-motion.net/testimonials/as-good-as-they-get

The first to mention digestive enzymes

"Joanna was the first nutritionist I've ever talked to who mentioned stomach/digestive enzymes (to help with my psoriasis issues).

I've since learned how important they are, to EVERYONE, not just me with my skin issues.

Sure you could incorporate fermented foods into your diet, but for me, this was the way to go."


Joyce N

Nutrition in Motion PA - whole body nutrition & eating disorder recovery coach
2017-09-20T17:44:08+00:00
"Joanna was the first nutritionist I've ever talked to who mentioned stomach/digestive enzymes (to help with my psoriasis issues). I've since learned how important they are, to EVERYONE, not just me with my skin issues. Sure you could incorporate fermented foods into your diet, but for me, this was the way to go." Joyce N
https://nutrition-in-motion.net/testimonials/first-mention-digestive-enzymes

Such an expert

"Joanna is such an expert in her field. Her sports nutrition and coaching for athletes is unmatchable. If you are prepping for game/race day, be sure to include her nutrition plans as part of your training regimen.


If you're not training for a marathon, don't let that keep you from using her.

She has an awesome program for those who are just getting started in making changes in their eating lifestyle.

She makes it easy to follow, fun and as painless as possible to get on the road to a healthier you.


She knows that nutrition is not one size fits all so the plans she develops with you, reflect not only proper nutrition, but foods you enjoy. She offers cooking classes too! For those that have excellent self discipline and are looking for a challenge to jump start themselves....do the detox plan."


Meg B

Nutrition in Motion PA - whole body nutrition & eating disorder recovery coach
2017-09-20T17:03:36+00:00
"Joanna is such an expert in her field. Her sports nutrition and coaching for athletes is unmatchable. If you are prepping for game/race day, be sure to include her nutrition plans as part of your training regimen. If you're not training for a marathon, don't let that keep you from using her. She has an awesome program for those who are just getting started in making changes in their eating lifestyle. She makes it easy to follow, fun and as painless as possible to get on the road to a healthier you. She knows that nutrition is not one size fits all so the plans she develops with you, reflect not only proper nutrition, but foods you enjoy. She offers cooking classes too! For those that have excellent self discipline and are looking for a challenge to jump start themselves....do the detox plan." Meg B
https://nutrition-in-motion.net/testimonials/such-an-expert

Ultra was fun & exciting!

"The Ultra was fun & exciting thanks to you!  I am usually tired at mile 12 but now felt like I had just started.  I never could have done well without you.  Electrolytes made such a difference."  JB

Nutrition in Motion PA - whole body nutrition & eating disorder recovery coach
2017-07-27T20:04:48+00:00
"The Ultra was fun & exciting thanks to you!  I am usually tired at mile 12 but now felt like I had just started.  I never could have done well without you.  Electrolytes made such a difference."  JB
https://nutrition-in-motion.net/testimonials/ultra-fun-exciting

I didn’t realize my pain was emotional

"I didn't realize my pain was related to emotional trauma from childhood.  After today's group session (Swing Into the Wholeness Of Your Life), my pain went from a 6-7 down to 3.


It was an amazing session!  I am so glad I made the session and am so signing up for the next series!"


- JB

Nutrition in Motion PA - whole body nutrition & eating disorder recovery coach
2017-05-24T16:18:04+00:00
"I didn't realize my pain was related to emotional trauma from childhood.  After today's group session (Swing Into the Wholeness Of Your Life), my pain went from a 6-7 down to 3. It was an amazing session!  I am so glad I made the session and am so signing up for the next series!" - JB
https://nutrition-in-motion.net/testimonials/didnt-realize-pain-emotional

Thought I was nutritionally fine

"I thought my diet was nutritionally fine until I signed up for the 2 Week Detox Plan for Athletes.  By the end of the detox program, my body felt great!

Joanna not only showed us how to make and eat great tasting food, but she did the group class, too.


I have continued on a diet consisting of vegetables, fruit, chicken, fish and staying away from processed food as much as possible.


Since the detox class, I have lost 15 pounds and am down 22 from last year at this time (May).  I cannot wait to see what my race times will be this year!  - JL


 

Nutrition in Motion PA - whole body nutrition & eating disorder recovery coach
2017-05-17T19:58:48+00:00
"I thought my diet was nutritionally fine until I signed up for the 2 Week Detox Plan for Athletes.  By the end of the detox program, my body felt great! Joanna not only showed us how to make and eat great tasting food, but she did the group class, too. I have continued on a diet consisting of vegetables, fruit, chicken, fish and staying away from processed food as much as possible. Since the detox class, I have lost 15 pounds and am down 22 from last year at this time (May).  I cannot wait to see what my race times will be this year!  - JL  
https://nutrition-in-motion.net/testimonials/thought-nutritionally-fine

The issues released are spot on!

"Today's (Be Whole) session was on target.  We released rigidity!

You are a Master in the Path to Heal.

The issues that arise to work on and release have been so right on. Thank you!"


- LC

Nutrition in Motion PA - whole body nutrition & eating disorder recovery coach
2017-05-17T19:27:45+00:00
today's session was on target releasing rigidity. You are a Master in the Path to Heal. The issues that arise to work on and release have been so right on. Thank you
https://nutrition-in-motion.net/testimonials/4095

Thank you for being gentle with me!

"I really need[ed] this.

Thank you for being gentle on me.

Your probing questions helped me to analyze my schedule options and...incorporate this plan as a 'life-plan' for the future."  TN

Nutrition in Motion PA - whole body nutrition & eating disorder recovery coach
2019-05-03T20:15:35+00:00
"I really need[ed] this. Thank you for being gentle on me. Your probing questions helped me to analyze my schedule options and...incorporate this plan as a 'life-plan' for the future."  TN
https://nutrition-in-motion.net/testimonials/thank-you-for-being-gentle-with-me

Joanna is a body-mind-spirit professional

I began working with Joanna a year or so ago after a stay in the hospital for kidney stones and an E Coli infection. I was concerned about what would best serve my nutritional needs and keep my kidneys healthy. In addition, my a 1 c was elevated indicating borderline diabetes. It is a condition that runs in the family so I wanted to be proactive. Simultaneously, the pandemic necessitated quarantine so our monthly sessions were an anchor to some sense of normalcy in an abnormal time. 


I'm not someone who responds well to 'You have to..." Joanna's style is guidance and suggestion, without absolutes. As a result of our time together, my a1c lowered to within normal range and I lost 20 lbs. 


Some of our sessions were spent exploring long-standing attitudes and behavioral patterns that didn't serve me and I was able to see my way clear of many of them.


Joanna is a body-mind-spirit professional whose services can be offered either in person or online. With her supportive coaching, you will experience positive life changes too.

Nutrition in Motion PA - whole body nutrition & eating disorder recovery coach
2021-05-24T15:59:35+00:00
I began working with Joanna a year or so ago after a stay in the hospital for kidney stones and an E Coli infection. I was concerned about what would best serve my nutritional needs and keep my kidneys healthy. In addition, my a 1 c was elevated indicating borderline diabetes. It is a condition that runs in the family so I wanted to be proactive. Simultaneously, the pandemic necessitated quarantine so our monthly sessions were an anchor to some sense of normalcy in an abnormal time.  I'm not someone who responds well to 'You have to..." Joanna's style is guidance and suggestion, without absolutes. As a result of our time together, my a1c lowered to within normal range and I lost 20 lbs.  Some of our sessions were spent exploring long-standing attitudes and behavioral patterns that didn't serve me and I was able to see my way clear of many of them. Joanna is a body-mind-spirit professional whose services can be offered either in person or online. With her supportive coaching, you will experience positive life changes too.
https://nutrition-in-motion.net/testimonials/joanna-is-a-body-mind-spirit-professional

Greater degree of normalcy than I expected

"I started working with Joanna a little over a year ago, after being diagnosed with Crohn's Disease. After creating and following a gluten free diet plan for the last year, I have felt so much better!


My blood tests show a great reduction in inflammatory markers, and my digestion improved.


Joanna also went above and beyond by helping me manage other issues related to women's health, stress, and lifestyle.


Overall, Joanna helped me return my health (and life) to a degree of normalcy greater than I ever could've hoped for." 

GA

Nutrition in Motion PA - whole body nutrition & eating disorder recovery coach
2021-05-24T15:53:24+00:00
"I started working with Joanna a little over a year ago, after being diagnosed with Crohn's Disease. After creating and following a gluten free diet plan for the last year, I have felt so much better! My blood tests show a great reduction in inflammatory markers, and my digestion improved. Joanna also went above and beyond by helping me manage other issues related to women's health, stress, and lifestyle. Overall, Joanna helped me return my health (and life) to a degree of normalcy greater than I ever could've hoped for."  GA
https://nutrition-in-motion.net/testimonials/greater-degree-of-normalcy-than-i-expected

I am able to stay healthier!

"BECAUSE I have worked with you in the Be Whole program, I have been able to stay healthier despite the stress of COVID, my mother in the hospital and losing my job. 



It is because you taught me how to expand my nutrition options which were best for me.  You worked through my stress and showed me how emotional support is critical to my health.   I can consciously see more positive now, and how it is related to my eating." - GT

Nutrition in Motion PA - whole body nutrition & eating disorder recovery coach
2020-05-20T14:32:46+00:00
"BECAUSE I have worked with you in the Be Whole program, I have been able to stay healthier despite the stress of COVID, my mother in the hospital and losing my job.  It is because you taught me how to expand my nutrition options which were best for me.  You worked through my stress and showed me how emotional support is critical to my health.   I can consciously see more positive now, and how it is related to my eating." - GT
https://nutrition-in-motion.net/testimonials/i-am-able-to-stay-healthier

Meeting you was the best thing!

Dear Joanna,


Thank you for helping me to appreciate and to help my body to be amazing. Your advice is still ringing in my ears even 10 years later.


Be well and keep up the great work. Meeting you at BNI (Business Networking International) was the best thing that happened to me through that group.


Your friend, with love,

TN


 

Nutrition in Motion PA - whole body nutrition & eating disorder recovery coach
2019-11-29T19:14:27+00:00
Dear Joanna, Thank you for helping me to appreciate and to help my body to be amazing. Your advice is still ringing in my ears even 10 years later. Be well and keep up the great work. Meeting you at BNI (Business Networking International) was the best thing that happened to me through that group. Your friend, with love, TN  
https://nutrition-in-motion.net/testimonials/i-see-my-body-as-amazing

Joanna is terrific – she gives you options!

"Joanna (the main nutritionist) is terrific - she’s met me where I am, and never once used the word “should.” I’m convinced it’s this friendly, nonjudgmental atmosphere that’s allowed me to make slow but steady progress toward my goal of eating healthier to ward off the inflammation and pain caused by my back problems.



She doesn’t give you rules - she gives you options, suggestions... I’ve been able to make changes already that I never would have believed possible, and I’d recommend Nutrition in Motion to anyone who asked.
?"  KM

Nutrition in Motion PA - whole body nutrition & eating disorder recovery coach
2019-11-07T22:23:20+00:00
"Joanna (the main nutritionist) is terrific - she’s met me where I am, and never once used the word “should.” I’m convinced it’s this friendly, nonjudgmental atmosphere that’s allowed me to make slow but steady progress toward my goal of eating healthier to ward off the inflammation and pain caused by my back problems. She doesn’t give you rules - she gives you options, suggestions... I’ve been able to make changes already that I never would have believed possible, and I’d recommend Nutrition in Motion to anyone who asked. ?"  KM
https://nutrition-in-motion.net/testimonials/joanna-is-terrific-she-gives-you-options

I was able to move into peace versus anger

"I was able to move into peace rather than anger after our Be Whole session with emotional release.

You were able to get to the issue quickly and 'release this shit' so I could move on."  LF

Nutrition in Motion PA - whole body nutrition & eating disorder recovery coach
2019-10-17T16:32:07+00:00
"I was able to move into peace rather than anger after our Be Whole session with emotional release. You were able to get to the issue quickly and 'release this shit' so I could move on."  LF
https://nutrition-in-motion.net/testimonials/i-was-able-to-move-into-peace-versus-anger
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Nutrition in Motion PA - whole body nutrition & eating disorder recovery coach

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