Category Archives: Monthly Morsels

Robyn’s Monthly Morsel

2ae280de-905d-451e-a902-c19b2bd97b25 Twenty three years ago I counseled my first client with an eating disorder in an outpatient setting. I used the same definition of normal eating then that I do now by Ellyn Satter a dietitian and family therapist who wrote this in 1983.

I’d encourage you to keep this nearby as part of your intentions around food and your body for 2018.

  • Normal eating is going to the table hungry and eating until you are satisfied.
  • It is being able to choose food you enjoy and eat it and truly get enough of it – not just stop eating because you think you should.
  • Normal eating is being able to give some thought to your food selection so you get nutritious food, but not being so wary and restrictive that you miss out on enjoyable food.
  • Normal eating is giving yourself permission to eat sometimes because you are happy, sad or bored, or just because it feels good.
  • Normal eating is mostly three meals a day, or four or five, or it can be choosing to munch along the way.
  • It is leaving some cookies on the plate because you know you can have some again tomorrow, or it is eating more now because they taste so wonderful.
  • Normal eating is overeating at times, feeling stuffed and uncomfortable. And it can be under eating at times and wishing you had more.
  • Normal eating is trusting your body to make up for your mistakes in eating. Normal eating takes up some of your time and attention, but keeps its place as only one important area of your life.

In short, normal eating is flexible. It varies in response to your hunger, your schedule, your proximity to food and your feelings.

Robyn’s Monthly Morsel


Going back through the year I came up with the nutrition and body image related things I have in my own ‘tool kit’.

They include a 6 Quart Instant Pot, my A5 Memo Bottle, the books Body Kindness and Born To Eat, and a new TRX for Suspension Weight Training.

All of these combined encompass food, fluid, body image, and movement. The core components I look at for wellness. If we were to round this list out more completely, I’d be able to add an extra hour of sleep every day and lots more time with family and friends. The latter will be more of my new year’s intentions!

Lastly, my most favorite, quick and easy Instant Pot recipe right now:

Instant Pot Ground Beef Shawarma and Rice
Recipe from Two Sleevers

Serves 8


1 Tbsp vegetable oil
1 cup onion, diced
5 cloves garlic
1 lb ground beef
1.5 cups water or broth
1.5 cups basmati rice
4 cups shredded cabbage
3 Tbsp shawarma spice
1 tsp salt
¼ cup chopped cilantro for garnish (optional)


  1. Turn your Instant Pot onto Sauté on high. When the display reads HOT, add oil. When the oil is hot and shimmering, add the minced garlic and sauté for 30 seconds.
  2. Add onions and ground beef. Stir while breaking up the ground beef clumps. Don’t worry about cooking the beef at this stage, just break it up well.
  3. Add rice, water, cabbage, salt, and shawarma spice.
  4. Cook on High Pressure for 5 minutes, and allow the pressure to release naturally for 10 minutes. Release remaining pressure.

I love serving this with either cilantro or mint and parsley as garnishes. Although, I know some folks are not fans of cilantro. Serve plain yogurt on top or on the side to take some of the spice down or with a side of pitas to dip in za’atar (another awesome spice!) mixed with olive oil.

This shawarma spice mix has a kick to it (it’s a mixture of spices you likely have at home already that can be found in the link). If spicy is not your thing, try adding just 2 Tbsp.

I’m a huge fan of making double batches of meals and freezing them for another lunch or dinner. This meal freezes extremely well! Think of it as an easy-to-make meal on a cold, winter night. You could also pair it with scrambled eggs and a pita for a warm winter lunch.

Merry and happy to all.