Show Notes: Rebecca interviews Jenna on the I Eat Alone Series. about her experiences with food growing up. She works as a pediatric physical therapist in Spokane, WA, and works about 40 hours/week. We talked about how cooking for yourself is fun because there’s a sense of pride and excitement when you make something. We talked about explore new foods, asking yourself ‘how do I cook this or what do I do with certain ingredients’. We also talked about cooking with roommates and getting creative in the kitchen. Jenna Tips for Cooking for One: Take some time to plan and prep food for the week. Use your freezer (make larger batches to freeze part). Share cooking responsibilities/take turns cooking with roommates Use a crock-pot Use time while something is cooking to prep something else (make the most out of downtime in cooking). Take home Points: invite friends or roommates over to try new recipes make the most out of cooking time by prepping while dinner is cooking if you live with roommates, take advantage of dividing out the cooking so you can have variety without having to cook every night. This is especially helpful if you work long hours. This is likely the last episode of the Table for One podcast, thanks for listening! Resources:  Recipes for one Follow Rebecca on Instagram Follow Rachel on Instagram Download Rebecca's Pantry Essentials Checklist Join in on the conversation in the Table for One Facebook group 

Table For One

Episode 47: Cooking for One Interview with Jenna, A Physical Therapist in Spokane, WA

Show Notes: Rebecca interviews Anne on the I Eat Alone Series. about her experiences with food growing up. She shared her experiences eating with her family growing up, and how her eating habits were developed that way. She learned that it’s ok to change eating habits over time. We talked about changing eating habits with changing exercise habits. And how mindfulness has affected her eating habits. Anne’s Tips for Cooking for One: Incorporate leftovers make the time to cook go to: eggs, salsa, tortillas it’s nice to make a meal and know you can enjoy it for a full week Instant pot/crockpot basic: honey smoked chicken for tacos, rice bowl, other dishes. Rotisserie chicken from Costco to make Thai food, salad, a quesadilla, etc. Having a recipe to look forward to is motivating to get in the kitchen Share it with others-to be able to see someone enjoy it Take home Points: it’s important to recognize what you body needs & try to do that. try a soup night where guests bring sides or dinner group. tips to make a dinner group work: made rules (incorporate a veggie, choose friends who like to cook, and find people who like to experiment) welcome to come if you like xxx foods & show what the group usually makes. Watch avengers movies during dinner time On the next episode, Rebecca talks to Jenna, a physical therapist in Spokane, WA. Resources:  Recipes for one Follow Rebecca on Instagram Follow Rachel on Instagram Download Rebecca's Pantry Essentials Checklist Join in on the conversation in the Table for One Facebook group. 

Episode 46: Interview with Ann, a Salt Lake based Nurse

Show Notes: Rebecca interviews Lindsay on the I Eat Alone Series. Lindsay works in Nonprofit Advancement for the Clinton Foundation, and Body Image Education/Activism for Beauty Redefined. She works about 45 hours/week at her 9-5 job and for Beauty Redefined the rest of the time. Lindsay Tips for Cooking for One: it’s ok to eat out grocery delivery. it’s flexible and convenient for when you’re busy be flexible plan as many dinners with friends as possible (it’s a sure bet to spend time with friends and also to have to do) buy smaller amounts of foods so foods don’t go bad, even if you have to spend a bit more per unit Lindsay’s Favorite Places for food: Hale and Hearty, Chopt, Spice Grill, Dig Inn, any good salad to go. Take home Points: think about how you’re evaluating your health and habits. Is it based on how you eat/move, etc? resilience talk to people, write in a journal, walk when you’re feeling down if i were smaller, would I be happier? ask yourself. as women challenge those feelings of shame, we’ll be able to do so much more   On the next episode, Rebecca talks to Ann a Salt Lake City based nurse about her experiences cooking for one. Resources:  Recipes for one Follow Rebecca on Instagram Follow Beauty Redefined on Instagram Download Rebecca's Pantry Essentials Checklist Join in on the conversation in the Table for One Facebook group. 

Episode 45: An Interview about Cooking for One with Lindsay of Beauty Redefined

Today I chat with Meme about what it’s like for her to cook for one. Meet Meme: She currently lives in Alabama, she is a registered dietitian, and runs the blog, Living Well Kitchen. Follow Meme: on Instagram, her BLOG, and Facebook Meme’s Tips for Cooking for One: Freeze leftovers when you’re cooking for one Reinvent leftovers (like make stuffed bell peppers/tomatoes/spaghetti squash with spaghetti sauce) Add extra beans to a chicken dish (if you ate all the chicken) for example Frittata w/ leftovers, stir fry, fried rice Tuna + salsa or hummus/tzatziki Salsa recipe from her blog Take home Points: Embrace the process, enjoy it Chop/prep extra (batch cook) One pot dishes to reduce dishes (add pasta to something). think about the order of cooking On the next episode, Rebecca interviews Lindsay Kite, body image expert, of Beauty Redefined. Resources:  Recipes for one Follow Rebecca on Instagram Download Rebecca's Pantry Essentials Checklist Join in on the conversation in the Table for One Facebook group 

Episode 44: Interview with Meme, a Dietitian

Show Notes:  Life has been flipped on it's side, all the uncertainty, risk of illness, social isolation, and changing work environments and actual work all comes together to push our anxiety levels up. Rebecca shares tips to get the mental health services to help you cope, and shares simple things you can do every day to lower those anxiety levels such as listening to guided meditations, having quiet time, fitting in activities you enjoy, and coming up with things you’re grateful for. On the next episode, Rebecca talks to Meme about her experiences cooking for one. Resources:  Recipes for one Follow Rebecca on Instagram Download Rebecca's Guide on how to Raid your Fridge for dinner (to save money and waste less food) Join in on the conversation in the Table for One Facebook group. 

Episode 43: How do I Feel Less Anxious Right Now?

Show Notes: Today I chat with Michele about what it’s like for her to cook for one.  Meet Michele: She currently lives in Salt Lake City, UT and works as a data analyst. She usually works about 35-40 hours a week and loves spending time volunteering, working on her house and watching the NBA. We talked about her experiences with food growing up, including her experiences growing up surrounded by different Latin American cultures in Miami. We also talked about restrictive diets and how they can negatively affect us later on. Michele’s Tips for Cooking for One: Meal prepping is helpful, but don’t make a full week’s worth of them. Pre-chopped vegetables Keep versatile ingredients on hand Look up recipes using a specific ingredient you have on hand Michele’s Favorite Recipe Resources She just wings it when making recipes. She’ll look up ways to cook certain ingredients online. Take home Points: It’s important to recognize what you body needs & try to do that Be aware of how nutrition & diet messages affect you. On the next episode, Rebecca talks anxiety with everything going on today. Resources:  Recipes for one Follow Rebecca on Instagram Follow Rachel on Instagram Download Rebecca's Pantry Essentials Checklist Join in on the conversation in the Table for One Facebook group. 

Episode 42: An Interview with Michele, a Data Analyst in Salt Lake City

Show Notes:  Life has been flipped on it's side, and that's stressful enough, but add in this pressure we get or feel about our bodies, that can be too much. Rebecca shares her experiences thinking about her body changing with such drastic changes to life primarily at home. She shares ideas on how to deal with those feelings + why trying hard to maintain or lose weight may not be the most healthful thing right now. On the next episode, Rebecca talks to Michele about her experiences cooking for one. Resources:  Recipes for one Follow Rebecca on Instagram Download Rebecca's Guide on how to Raid your Fridge for dinner (to save money and waste less food) Join in on the conversation in the Table for One Facebook group. 

41: I'll probably gain weight, and I just have to keep reminding myself that it'll be ok

First of all, if you don’t feel like you have to do anything. you’re ok doing less. I share a couple things you can do to spend your extra time at home that include learning a new skill in your house, trying a new workout, giving back if you can.  This extra time at home can be enjoyable and fun, take advantage of it and do things that make you feel great!

40: What to Do if you Get Bored

Each area may be different, and what you do may be different each day, and that's ok. Now's the time to non-judgmentally see what works, what adds stress, and what's enjoyable. Remember to give yourself some grace and know that you can't do it wrong. Connection Sleep/Rest Eating (really cooking) Media Movement Meditation So here’s what you can do with this info: spend some time taking note on how these things go for you. What’s your immediate reaction to thinking “I’m going to workout, or it’s time to cook dinner” or whatever. If you feel comfortable following through with that thought, keep in mind how you feel before, during, and after. Just like what we talked about yesterday with food. This is a good exercise to see how you & your body react to it. This info will be helpful for when we talk about ways to spend your free time that are enjoyable and promote your health! reach out if you’d like to dive in deeper, I’d love to help! I have  a few spots open in my nutrition counseling schedule. 

39: How to Take Care of Yourself During this Transition & Craziness

I’m going to do a 3 day series to help you navigate these upcoming weeks + being at home more so you can still enjoy life, be productive, and be open to these breakthroughs! Today is about working from home & eating, tomorrow is about self care, and Wednesday is about making the most out of your extra time, if you have it! As a dietitian, who specializes in improving health & wellbeing without dieting or restriction, I wanted to have a whole day devoted to eating. It’s something we all have to do, get to do! but it comes with lots of anxiety and worry for a lot of us. First of all, stock your kitchen. Wash up and go to the store or order groceries if you may be sick, are sick, or don’t want to go out. There are lots of options. Be reasonable, get food you can keep for a couple weeks, stock up on convenience foods, and get comfort foods too. You're surrounded by all your food...... what do you do? Does telling yourself you can't eat really help?​ Why emotional eating​ isn't so bad How to cook at home​: How Do I Throw Together Meals that Taste Good, What do I do if I don't Know How to Cook?, and How do I Manage Expectations, Cooking for One. 

38: Now that you're working from home, you’re going to be around food all the time. I can help you feel less anxious about that!!!

Show Notes:  I interviewed Kaleigh of Lively Table. Kaleigh is a registered dietitian, food blogger, and creator of the blog Lively Table, where she creates nourishing, delicious recipes made with real ingredients, as well as no-BS nutrition tips, approachable wellness and healthy living tips, and sprinkles of real life as a mom. Kaleigh holds a bachelor’s degree in nutrition and dietetics, and a master’s in clinical nutrition, but her real passion is being in the kitchen and helping others discover the joy of cooking and eating. She believes that healthy looks different on everyone, and her goal is to support readers on their journey to eating what makes them feel good with tasty, simple to prepare recipes. Kaleigh currently lives in west Texas with her husband and two daughters. Kaleigh loves cookbooks and draws inspiration from them, as well as from Instagram and from dishes at restaurants that she really loves. Kaleigh’s hobbies include yoga and spin, hanging out with my husband and babies, curling up with a book, and enjoying a good glass of wine. That’s besides cooking and eating.   We talked about making recipes using ingredients you already have on hand, how she treats it like an experiment. She answers the questions: How do you know if something’s going to turn out well How to substitute an ingredient with something you have on hand Remember that not every meal has to be spectacular. How to navigate substituting ingredients. How to feel comfortable combining ingredients and flavors. How to have ingredients ready to use: batch cook (cook extra grains, protein, etc) What can I do to make cooking so much easier and faster? How do I deal with leftovers? On the next episode, Rebecca shares cooking hacks & tips from people who are cooking for one. Resources:  Recipes for one Follow Rebecca on Instagram Follow Kaleigh on Instagram Download Rebecca's Guide on how to Raid your Fridge for dinner (to save money and waste less food) Join in on the conversation in the Table for One Facebook group. 

Episode 37: How to Raid your fridge for dinner aka: how to reduce food waste

Show Notes: Rebecca interviews Andie on the I Eat Alone Series. Andie is a 31 year old Certified Child Life Specialist in Spokane, WA. She works about 36 hours/week and loves walking, singing in a band, listening to podcasts, snuggling her nephews, going to shows, and traveling. We talked eating vegetarian, and how she tried vegetarianism as an experiment, and left the door open to changing, but realized she really likes eating plants. We talked about plant based protein sources, and finding restaurants with plant based options. We talked about what she does to save time and effort when cooking for herself, dealing with leftovers, and being aware of her mindset about cooking. We close up the interview by talking a bit about changing behaviors. Andie’s Tips for Cooking for One: Enjoy the process of cooking, it is relaxing and fun Plant based meals are so easy and convenient to throw together Plant based proteins are much less expensive than meat Cooking is a great way to recharge as an introvert Take your time and turn it into an experience Her favorite things to watch/listen to while cooking are: Armchair Expert, reality TV, and the band Joseph. Andie’s Favorite Recipe Resources: Pinterest Take home Points: Experiment with plant based proteins, it adds variety and flavor. A spiralizer is awesome to easily prep lots of different vegetables Leftovers are great for busy work days Ordering groceries for pickup is great to save time and money! On the next episode, Rebecca talks to Kaleigh, of Lively Table blog about ‘Fridge Foraging’ Resources:  Recipes for one Follow Rebecca on Instagram Download Rebecca's Guide on how to Raid your Fridge for dinner (to save money and waste less food) Join in on the conversation in the Table for One Facebook group. 

Episode 36: Cooking for One Interview with Andie Interview

Show Notes:  Inspired by Donna & Tom on Parks & Rec, its time to Treat Yo' Self. If you don't have a significant other this Valentine's Day, you don't have to miss out on a special weekend. I share a couple ideas of things to do by yourself or with your girlfriends this weekend, or really any time. It's always a good time to take care of ourselves and to treat ourselves.  Here are a couple ideas of fun things to do: Gather your girlfriends to watch a fun movie and eat pizza Do something you don't get to do often Buy yourself or your friend flowers Make or get a nice meal Go shopping, buy something you've been thinking about for a while Get outside Go explore Try something new On the next episode, Rebecca talks to Andie about her experiences cooking for one. Resources:  Recipes for one Follow Rebecca on Instagram Download Rebecca's Guide on how to Raid your Fridge for dinner (to save money and waste less food) Join in on the conversation in the Table for One Facebook group. 

Episode 35: Treat Yo' Self

SHOW NOTES: Louise is a 29 year old masters student living in London. She’s originally from Copenhagen, Denmark and has lived in the US as well. She is currently spending her free time learning French, singing and going on weekend escapes. We talked about her experiences with cooking and food cultures in the different countries she’s lived in. We also talked about learning from friends &/or roommates, whether it’s ways to incorporate into your life or the other side and know that’s not what works for you. Our conversation really came down to finding the joy in cooking and eating. And also bringing mindfulness and slow down when cooking. Louise’s Tips for Cooking for One: Learn from others’ habits and grow into the habits that align with your values and life. Learn what’s most important to your Have dinner groups-learn different international cuisines through learning from others’ cultures. Know that there’s different seasons to life-you may have time later on or more space to cook. Have people over to learn a different cooking skill Invest in cooking for one as much as you’d invest in cooking for others Enjoy the moments of cooking and eating by turning off distractions. Louise's Favorite Recipe Resources: Louise has a favorite Danish blog with great recipes valdemarsro.dk that you can check out. Take home Points: Learn from others and yourself about the eating habits that you value and want to have. If you like eating with others, find ways to share meals. For example, creating a dinner group, share with friends, go out to eat with friends, have pot-lucks. Find ways to pare down, slow down and cook. Plan and prep ahead of time if the week is really busy. This is a way to make cooking/eating during the week really easy if that’s something you value. Make shopping and prepping fun or do grocery delivery On the next episode, Rebecca will talk about 'Treat(ing) Yo' Self for Valentine's Day. Resources:  Recipes for one Follow Rebecca on Instagram Download Rebecca's Guide on how to Raid your Fridge for dinner (to save money and waste less food) Join in on the conversation in the Table for One Facebook group. 

Episode 34: Cooking for One Interview with Louise

Show Notes Today, on the Table for One podcast, Rebecca talks to Emily who is a Registered Dietitian, recipe developer, and food blogger at sinfulnutrition.com. While she currently calls New Jersey home, Emily was born and raised in New Hampshire, and has a borderline unhealthy obsession with all things pug, sloth, and peanut butter related. You can follow her on Pinterest Instagram Twitter  and Facebook. Her favorite cooking/recipe resources are: Smitten Kitchen Eating Bird Food Bon Appetit The Kitchn -Great for cooking tutorials! We talked about what it’s like to live and cook in different kitchens, especially when they don’t include a stove, oven, or other traditional kitchen appliances. She shared cooking tips for when you don’t have all the appliances you may want like an electric skillet, doing batch cooking one day/week, the importance of planning, and no cook meals. She shares cleaning tips to make cooking in a tiny kitchen easier. She shared a few of her favorite meals in small kitchens: salads, tacos, overnight oats for breakfast. She also shared a few of her essential pieces of equipment in a minimal kitchen: electric skillet (if you don’t have a stovetop), large non-stick skillet, and large stock pot, large baking sheet, good chef’s knife, rubber spatula (heat proof one). Her most proud hack for a small kitchen is batch cooking. Resources: Emily’s Instagram Recipes for one Follow Rebecca on Instagram Download Rebecca's Pantry Essentials Checklist Join in on the conversation in the Table for One Facebook group. Learn more about the Meal Planning challenge starting Feb 3.

Episode 33: How Can I Cook in a Crappy Kitchen?

Join Rebecca, a registered dietitian, to explore the joys and challenges of cooking for one. On Table For One, you'll join in on interviews with women who share what it's really like to feed themselves, practical nutrition and cooking tips, and you'll also explore intuitive eating and health at every size. Plus we'll share the occasional topic pertinent to single ladies. 

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Table For One

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