SoS in a Nutshell

Hey there!

I’m Heather. Sports dietitian extraordinaire. #boymom x 2. Lover of iced coffee and IPAs. Gluten free, dairy free connoisseur. Writer. Small human raiser. Business coach to RDs and wellness entrepreneurs that want to build thriving businesses. Owner of Elite Wellness & Performance, private practice nutrition coaching with an emphasis on food sensitivities & inflammatory diseases (especially in kids). Basically, all-around rockstar. Just kidding on that last part. Kind of.

Follow me on Instagram or Facebook for an inside peek of what goes on around these crazy parts.

heather of with a side of sneakers


About the Blog

These days I’m a dietetic business coach that helps RDs, nutritionists, health professionals, and wellness entrepreneurs grow thriving businesses and build wildly profitable private practices. {Do you fit in that category? Grab my FREE Wellness Brand Jumpstart!} I also stick to the nutrition side of things and help every day athletes maximize their performance and recovery through food, coach people through identifying and overcoming food intolerances, and help busy moms get a handle on the ever elusive “me time” known as exercise. 😉 I’m also a professional writer and a sometimes fitness coach. Oh, and a mom to two wildly lovable {and rowdy} boys. Phew, a lot of things there.

But looking back at this blog, the above might not be what you always see. A lot changes when you’ve been around awhile. 😉

Right now you’ll see tips for nutrition and wellness entrepreneurs mixed in with some nutrition stuff, some mom stuff, and a little bit of whatever I want. Because I can.

But before that, you’ll see a lot of other stuff. This blog started way back when I had a chronic pain disorder and was pretty much miserable about life. I was tired of feeling sorry for myself and complaining to my family, so I turned to the written word as an outlet. I was sick of doctors not knowing what was wrong with me but still telling me I could give up on ever being any kind of runner or active-anything again. So I did what most stubborn people do and found a way to do it anyways: I signed up for a triathlon and took up biking and swimming. I told myself I’d figure out the running-on-pain-ridden feet eventually. And I did. And that’s what the whole start of this blog was about.

my first tri

As I rambled on about my training, I started sharing the food I was eating and recipes I liked because I’m a dietitian and food rarely stays out of any conversation I’m having.


Then jump forward a bit {still following here?} and I had a kid. {You can find kid-stuff over here.} I started writing less and less because, hello, kids take up a lot of time. But I also started writing and sharing less because my son had food allergies. I didn’t know how to switch from someone who didn’t believe in eating restriction to suddenly writing about food that didn’t have gluten, dairy, soy, eggs, and so on. So yeah. That’s where things kind of morphed into what you see today. A little bit of what I feel like, when I feel like.

baby boy

But despite the lack of boatloads of new content daily, there’s still a ton going on behind the scenes. I love helping other dietitians get their businesses booming so they can have a job they love while still living their life. I love coaching people through a health change. I love helping people live their healthiest lives.

So yeah, there you have it.

bike ride athlete

About Me

Besides being an athlete-in-the-remaking and a mom of two, I’m a registered dietitian specializing in sports nutrition with a Masters from Northeastern University and a BS from UNCG. I completed my dietetic internship at Johns Hopkins in Maryland where I grew up, but now I’m a southern transplant living in the heart of central North Carolina. I run a private practice nutrition counseling and business coaching company along with being an avid IPA drinker, health writer, and iced coffee lover.

I believe in the power of a healthy diet, but I’m also a realist and food lover. Food is good. Eat what makes you feel good.

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Email Me: Heather @


{ 39 comments… read them below or add one }

Whole Body Love January 8, 2010 at 8:42 pm
There are far too many people that see healthy as all or nothing. Moderation is key! I love your outlook.
Kelly January 9, 2010 at 11:38 am
Thanks for posting on my blog so that I could find yours! I totally agree with what you said! I am a nutrition manager and i get the same thing! I feel like people always judge my food choices and at first it used to both I just laugh and try my best to educate people that eating is not a bad thing....
sarah (ghost world) January 10, 2010 at 8:32 am
hi!! thanks so much for stopping by my blog! love reading about the training . . . i'm so impressed that you swim for XT. i'm excited to also be doing the tobacco road half -- should be so much fun! do you live in the triangle??
Caitlyn (Letters from the Oasis) January 11, 2010 at 9:39 pm
YES!!! eat eat eat!! REAL FOODS! = a plant, or something that once ate a plant... that's what I classify as "real." If it was "made (manufactured) in a plant".... it's not real! :) that's kinda my way to classify "real" food. Thanks for stopping by my blog!
Katie January 23, 2010 at 11:31 am
Balance and moderation! Amen to that!! Love your blog!!!
FoodEffort January 25, 2010 at 10:12 pm
You're absolutely right, it's about moderation. It's amazing how many people think they have to completely do away with the things they like to be considered healthy. Like you said you just have to find what works for you. Love the blog, you're doing a nice job with it.
Rosey Rebecca January 26, 2010 at 11:23 am
Love this! :-) Thanks for the comment on my blog!
Allie (Live Laugh Eat) January 29, 2010 at 6:51 pm
Hey Heather!! Thanks for the comment on my blog! The first sentence above totally sucked me in :) Downspin=story of the last 2 years for me. I love your header!!
fitandfortysomething January 31, 2010 at 10:35 am
I love your philosophy on eating! I have been in similiar situations and it really bothers me!
BostonRunner February 4, 2010 at 2:23 pm
I trained for a triathlon to distract myself from injury too! It worked great and I ended up finding something that I really love! Great blog title/header!
kbwood February 4, 2010 at 5:42 pm
love your outlook girl!
amfeldmeyer February 12, 2010 at 10:22 pm
Love what I am reading!! Great thoughts! :)
Jules February 13, 2010 at 1:01 pm
Thanks for your comment on my blog :) I totally agree with your philosophy about moderation and healthy living. Love it!
lauren (athlEAT) February 24, 2010 at 8:12 pm
I really like this and feel the exact same way. I am healthy most of the time, but it is about balance and enjoying some treats every now and then. :)
trialsoftraining February 25, 2010 at 1:26 pm
ha! I'm also an RD - I completely understand the "dinner table" scenario. oof. we need a code-word for Dietitian! Love the blog!!
musingsofthegranolagirl February 26, 2010 at 8:55 am
What a great philosophy on health! :)
feerlessfood March 7, 2010 at 9:38 pm
I love your message here and I completely agree! Just wanted to let you know!
Tracey @ I'm Not Superhuman April 3, 2010 at 9:18 am
Thanks so much for commenting on my blog. I'm glad it led me to find yours. I can totally relate with the injury part. Mine is nothing like yours, but I go through the same frustration, anger, and not wanting to whine. I wouldn't mind adding a happy ending to my story, either. I really hope you get your part 3!! :)
Court and Whit April 5, 2010 at 12:03 pm
Thanks for the comment. And your job sounds amazing to me, my sis and I are aspiring to become dietitians as well=) Great blog!
HC @ April 17, 2010 at 9:46 pm
Love your outlook! It is so refreshing : )
Erin at The Healthy Apron May 11, 2010 at 10:34 am
OMG, I can definitely relate to you!! As a fellow dietitian, I know exactly what you are talking about and that "look." Thankfully my family has stopped constantly scrutinizing my food choices but whenever I meet knew seems to be the topic of convo...What is Erin eating!?? Oh the profession we chose............
Angie May 19, 2010 at 8:38 pm
Hi! So glad to find your blog! I'm an RD too....seems like there are more and more of us in the blogworld these days- love it! Love that question at dinner tables.... Look forward to reading more!
Faith @ LovelyAsCharged May 24, 2010 at 11:37 am
Hi! I just stumbled across your website and wanted to tell you how fantastic I think it is! You're a real inspiration, and I love your balanced approach to life, health, and fitness. I can't wait to read more!
Courtney (Pancakes & Postcards) June 11, 2010 at 3:25 am
Hi, I just found and subscribed to your blog today so I wanted to say hi. I love it! I cannot wait to read more. I almost feel like I should apologize that I haven´t been reading it sooner :) wonderful! And, best blog title ever.
Lisa Balan January 13, 2011 at 7:08 pm
Great site!!! Love the recipes. As a former triathalon in my 20's and 30's I now have brought with me many aches and pains heading into my 40's. Other than my five beautiful children, my ice packs are my little best friends. Since I spend so much time with them, I'd love to have a cute one or two. Can you tell me where I can find the ice packs ones on your homepage???
Heather January 17, 2011 at 1:03 pm
Here are my favorite 2 ice packs: :)
Jess January 15, 2011 at 7:48 pm
Wow. I am stunned by your story. And so inspired. You are amazing for what you've been through and how far you've come and STILL to be in chronic pain? That is just unreal. And shows how much faith you have. I am inspired. (I found you through Tina at Faith, Fitness and Fun) btw! I'll be at Fitbloggin' and now cannot wait to meet you and to hear more about you! Thank you for sharing such an inspiring story with us!
Heather January 17, 2011 at 1:02 pm
Aww thank you for your sweet comment! I look forward to meeting you at Fitbloggin!
Jenny January 16, 2011 at 3:44 pm
I spent about an hour on your blog this afternoon (probably not including the time I spent drooling over the food.) I can definitely relate to the identity crisis with running and I love your attitude.
Connie February 27, 2011 at 5:56 am
i was just thinking to myself: i wonder how many of the foodie blogs i read are by dietitians and then i just stumbled on your blog! way to go girl! im heading in that direction too, too bad im only in first year, i have a lonnngg way to goo ahaha
Baking 'n' Books March 1, 2011 at 9:18 pm
Wow. This is so interesting. Do you still work at your job full-time or does your condition prevent that. This is so inspirational - I have to go back through posts to find out more about you. Hi - nice to meet you by the way :)
Heather April 7, 2011 at 8:36 am
Hey!! Sorry for the way-late response. It did interfere with my job a lot- I'm actually self-employed now though, so it isn't an issue any more! :)
Kelsey @ Snacking Squirrel March 27, 2011 at 10:26 am
Resilience, it's your most beautiful quality <3
Kiah August 19, 2011 at 6:00 pm
Congrats on pushing through and finding a balance between health and happiness :-) P.S. Just came across your blog--can't wait to read more!
Katie December 9, 2011 at 10:24 pm
I'm so glad I came across your blog! I'm currently a college student at Elon University... right up the road from Greensboro. I feel so fortunate when I meet fellow nutrition buffs, runners, and cooks who share similar interests... and who live so close! I look forward to reading the many recipes you have and hope you future success in exercise. Feel free to check out my food blog @ xo, Katie
Untypically Jia January 14, 2012 at 5:23 pm
Came across your blog because you're in my SITS31DBBB group, and I've spent the last little while reading your blog and getting to know you. Can I just say, WOW! I have a lot of chronic illnesses (most of them mental but thanks to a car accident when I was 2 there are some physical ones as well). I know how pain can literally just paralyze you, and wow . . . you are an inspiration. I'm currently overweight dealing with a few of my own limitations, and I'm really looking forward to reading your blog to get inspired to get moving again.
Ellie@Fit for the Soul February 3, 2012 at 12:22 pm
Hiiii! I just wanted to say that your story was so compelling and encouraging! You are such a great inspiration and you literally had me THIS close to the computer screen. :P I have to admit, your condition sounds very scary, but it seems like your positive attitude has been taking over the fears--so congratulations, and you have a great blog! :D ps: Amen to the fact that nothing in our lives, nothing!! should ever be taken for granted.
Dominika September 17, 2014 at 2:06 pm
So inspiring, encouraging and positive blog!
Kristy at Chocolate Slopes November 6, 2014 at 3:52 pm
Wow! You have quite the inspirational story. Its great that you're sharing it with the world, I'm sure you will continue to inspire others. I give you a lot of credit to continue to persevere through running/racing even through your pain. Keep up the great work! I look forward to following your blog!

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