The boiled eggs, once part of my morning breakfast, now cause me hives.

The potatoes I enjoyed in all forms for lunch now cause stomach pain.

The bourbon, which I sipped during my evening meals, now gave me a stuffy nose.

Okay, maybe that last one I could easily avoid. The point is that when certain foods seem connected to symptoms, it’s easy to start fearing food in general. While elimination diets can be useful, they can contribute to a new problem. Fear.

I discovered this firsthand after a few weeks into the elimination phase of the Autoimmune Protocol (AIP), when I started to feel extreme fatigue. It wasn’t until I reached out to a Nutritional Therapy Practitioner (NTP) that I realized why.

I had unintentionally reduced my carbohydrate intake and subsequently, where I got my energy from. Following a few recommendations from the NTP, I began slowly increasing my carb intake, which provided the nutrients I needed to overcome the 2 p.m. slump.

Looking back, the reason I found myself eating low-carb was that I wasn’t actually tracking what I was doing. No, I don’t mean counting calories and tracking macros. I was reacting to the symptoms (e.g., fatigue) rather than looking at the patterns (e.g., a low-carb diet).

This meant I wasn’t collecting information. I was building a case against food without enough evidence. When every symptom leaves you wanting to eliminate another food, that’s a pretty good sign that what you really need is better information.

What that experience taught me was that nutrition isn’t about avoiding certain foods, but consuming enough of the nutrients our bodies need. More importantly, it taught me that symptoms don’t tell the full story. Patterns do.

Before we dive into this, there are two things I must disclose. One, I became an AIP Certified Coach after experiencing significant improvements in my energy levels and a reduction in joint pain. Secondly, I don’t believe that AIP is the right approach for everyone, which is where I want to start.

AIP might not be the right approach for you if:

• You have a history of disordered eating and/or an eating disorder. Because AIP requires an elimination phase, if you have a history of engaging in disordered eating or eating disorder behaviors, working with a healthcare professional is really a non-negotiable. I say this as a person with a long history of disordered eating who invested in a health coach to ensure I had support to prevent me from falling back into those disordered eating habits. If you have a history, I’m not saying you shouldn’t ever do AIP, but I am saying you shouldn’t do AIP alone.

• You’re solely focused on weight loss. Even though the dietary changes you’re making could result in weight loss, the goal on AIP isn’t for you to lose weight. When you approach AIP intending to lose weight, you can become so fixated on the number on the scale that you ignore the real intention of reducing your autoimmune symptoms. Even if you do lose weight, it doesn’t mean your symptoms will improve if you’re not addressing the actual root cause of your symptoms.

• You fear reintroducing foods will reignite your symptoms. What is often not talked about enough when it comes to AIP is the fear of reintroducing foods. That fear has led to women eliminating foods for not weeks, not months, but years! When you struggle with terrible symptoms, it’s understandable that you don’t want to take the risk of them returning. However, you deserve to live a life where you’re not fearing food.

What I believe would be more supportive for those who fall into the above categories is to focus less on the food and more on what might be triggering your symptoms in the first place.

• When you’ve spent enough mornings wondering what your legs are going to do when you get out of bed.

• When you’ve gone to bed and woke up in the middle of the night in so much pain you were tempted to call 911.

• Avoiding food can start to feel safer than understanding your symptoms.

When we just look at symptoms, like cravings, brain fog, and muscle pain, we are focusing on the outcomes. However, what we aren’t focusing on is the cause of those symptoms.

• Is it really a discipline problem? Or, is your body asking for something different?

• Is your memory failing with age? Or is lack of sleep taking a toll?

• Is pain weakness leaving your body? Or, does your body need more protein?

This is the reason why tracking not only your symptoms, but also your triggers matters. When you’re only tracking symptoms, you can falsely assume they’re solely the result of your dietary choices.

However, when you start tracking your triggers, you begin to notice the patterns of what happened before your symptoms. Whether you’re someone with Celiac Disease that accidently ate gluten, or a stressful evening talking about family finances is making it difficult for you to fall asleep.

The lesson that I want you to take from this is that it’s through looking at the patterns that the symptoms you’re experiencing start making sense. Otherwise, you’re simply just guessing what might be the problem rather than using actual data to validate your conclusion.

Because the goal isn’t to fear food. The goal is to understand your body.

That’s exactly why I created the Feel Like Yourself Again Without Another Elimination Diet guide, because you don’t need another set of rules. Instead, you need a simple tracker that will allow you to see the patterns that are triggering your symptoms.

Remember, the goal isn’t perfection, but pattern recognition.

If you’re tired of treating every symptom like a mystery and every meal like a risk, start here. Download Feel Like Yourself Again Without Another Elimination Diet! No opt-in required.

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You deserve more than another list of foods to avoid. You deserve to understand what your body has been trying to tell you all along.

Tomesha

Maybe you’ve stumbled upon this recent study by the Garvan Institute of Medical Research, which found that immune function varies by sex. If you’re a woman with autoimmune disease, this is something you know all too well. When studies overlook sex differences, it can result in treatment options that aren’t created with your body in mind.

When research overlooks you, it impacts how long you struggle to search for answers, how you are treated, and how much you can trust the treatments you’re being offered. Here’s why this matters.

#1. It Can Take Years to Receive an Official Diagnosis

Healthcare teams are often trained on what to look for in men, not women. That creates serious problems because autoimmune diseases are often subtle in the early stages. You might experience symptoms for years before receiving an official diagnosis. In some instances, you might even be misdiagnosed due to a lack of research specifically focused on women. Thus, symptoms more often seen in women can be seen as ‘normal’ when in reality they may be a warning sign of an underlying health condition.

#2. Treatments for Men Don’t Always Work for Women

Only in recent years has there been broader recognition that relying on research conducted primarily on men creates challenges when developing effective strategies for women. Research has shown that certain autoimmune diseases, such as lupus, disproportionately impact Black women, who are two to three times more likely than White women to develop the condition. Therefore, women must be included in clinical research as a priority rather than an afterthought.

#3. When Women Feel Unheard, It Erodes Trust

Trust isn’t built solely through expertise, but through providers who take conscious steps to build trust with their patients. That trust is built by providers who listen to your concerns before explaining the available treatment options. Even when they are the expert in their field, it doesn’t make them the experts of YOUR body. Those who are unwilling to make your healthcare a collaborative process, might not be the best person to work with you.

When medications, diets, and workouts don’t work, you have to stop blaming yourselves for protocols that weren’t created with you in mind.

From being told to “just push through” to hearing that you simply need to “listen to your body,” you’ve spent a lifetime hearing health advice that lack the nuance needed to support women with autoimmune disease and chronic illness.

This is exactly why the EBWH Community unapologetically centers women with autoimmune disease and chronic illness. And, we want to hear from you about your experiences with the medical system.

Is there one piece of advice you’ve received that actually made things worse for your health? Leave a comment below.

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For those of us living with rheumatoid arthritis (RA) or other autoimmune conditions, we know what the alternative looks like. The alternative is often medications that can negatively impact our quality of life, protocols that are too hard to maintain, and specialists who we pray are covered by our insurance. I don’t believe most people enter health professions intending to cause harm. However, good intentions don’t replace your education, ethics, or scope of practice. Bryant is a perfect example of when misrepresenting education not only calls into question a person’s ethos, but also how much they might be operating outside of their scope of practice.

When I was diagnosed with RA and Sjögren’s syndrome, I was already a nutrition coach. However, managing autoimmune disease was well outside my scope of practice at the time. Through the process of vetting health professionals who specialize in autoimmune health, I discovered Mickey Trescott, M.Sc., and Angie Alt, CNC of Autoimmune Wellness. While I appreciated that they openly shared how they’ve managed their autoimmune diseases, what drew me to them was that they invested in their health education to ensure they operated well within their scope of practice. There are some fields where educational credentials might not be needed. In my opinion, healthcare isn’t one of them. What do you think?

Whether or not you believe credentials are a requirement, there are a few things that I do hope you consider before hiring a health professional.

#1. What are their credentials and scope of practice?

If this is a hard question for them to answer or if they’re being evasive, this should raise immediate red flags. You have the right to ask health professionals what their credentials are to ensure they’re best positioned to support you. When someone operates outside their scope, they may keep you from getting the support you actually need.

#2. How personalized are their recommendations?

When you’re investing in a health professional, you’re not coming for one-size-fits-some health advice, but for personalization. They should be able to explain what their process to support you is and how their recommendations take into account your unique situation. If they’re unable to explain that, or even push back on personalizing their approach, it’s time to lace up your Brooks and run far away.

#3. Do they encourage informed decision-making or dependence?

Unless this person plans to live with you 24/7 (which is actually a thing for a certain income bracket in society), they should ensure you have the information you need to make informed health decisions. That means creating space for you to ask questions and not enforcing rigid rules that leave you no room for when life happens. The goal isn’t dependence. It’s empowerment.

You deserve personalized support that helps you truly understand your body. That’s why my personalized nutrition coaching isn’t about giving you another generic meal plan (which would be outside my scope of practice), but actually nutritional guidance so that you can make informed nutrition decisions. Whether you cook every single meal or are the queen of ordering out, with the right support, nourishing yourself becomes a lot easier.

If you’re ready for a more personalized approach to nutrition and autoimmune health, send me a DM and let’s chat.

Talk soon,

Tomesha

I will never promise that it will be easy to navigate family meals when you’re dealing with food sensitivities or autoimmune disease. We all face unique challenges. However, there are three ways you can protect your health without creating avoidable tension with your family.

1. Trust What Your Body is Telling You

You live in your body every single day. Even if there have been moments when you have felt disconnected from your body, we have innate body wisdom that tells us what feels good for our body and what doesn’t. When you choose not to eat something you know won’t leave you feeling good, you’re not being picky. You are using knowledge from past experiences to inform future decisions. Trusting that you know your body best allows you to make choices that won’t trigger a flare-up, pain, fatigue, or digestive issues.

2. Have Conversations Before Gathering

I know that having difficult conversations might feel stressful, but avoiding them creates unnecessary tension at family meals. If your family doesn’t know you have food sensitivities, or there are certain foods you need to avoid, how can they accommodate you? That’s why having these conversations ahead of meals means your family can swap out ingredients, or you can even offer to bring a dish that accommodates your food sensitivities. Either way, communicating ahead of the meal enables you to protect your body rather than feel like you’re pushing through at every meal.

3. Not Every Environment Deserves Access to You

Despite how proactive you are, some family members may be uninterested in accommodating your food sensitivities. They might not understand that a ‘little bit’ will actually hurt you. Even though it’s important to advocate for yourself, every family gathering shouldn’t have to feel like you’re gearing up for war. If you’re constantly feeling stressed, pressured, or dismissed, it might be time to opt out of these family meals. Will that cause some tension? Yes. Is that tension worth avoiding feeling physically sick afterward? Also, yes.

If you’ve ever felt in the past that attending family meals has caused you to feel that you’re making a decision between protecting your health and appeasing your family, I hope today gave you an alternative. Trusting our body, communicating our needs, and ensuring our environments accommodate our needs are ways to navigate family meals with food sensitivities. While this isn’t meant to be an exhaustive list, I hope that it has given you a place to start.

Do you have any other strategies that have helped you with navigating family meals with food sensititivies and autoimmune diease? If so, let us know in the comments!

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When you’re struggling with symptoms from an injury or an undiagnosed condition, the last thing you want to hear is that nothing is wrong and your body will ‘heal’ on its own. That’s why supporting the health and well-being of women - especially Black women - must recognize that calling something ‘normal’ when it’s disrupting your life isn’t care. It’s dismissal.

My MRI results left me with actions to take (i.e., continue physical therapy and take Tylenol for pain relief), but it didn’t leave me with actual answers about why this pain was impacting my everyday life. Instead, I felt like I was getting stuck in a cycle of pain where I had more questions and no real answers.

However, pain from injuries isn’t the only thing we treat as normal.

Many women often believe that the extreme period pain they experience during their menstrual cycles is normal when that isn’t necessarily the case. I attended a screening of the documentary ‘Me Period’, which was followed by an engaging panel discussion that emphasized that when period pain keeps us from attending school, going to work, and living our everyday lives, that’s actually not normal. That pain can be an indication of an underlying health condition, such as endometriosis, that should be brought to the attention of our doctors. Sadly, most of us were never taught that. Instead, we were taught to push through.

Whether we’re managing an injury or a chronic health condition, the health information we receive affects the treatment approach we take to address our symptoms. Unfortunately, we’re often given the wrong information. Wrong information can create a domino effect which contributes to further health disparities for women.

1. When we’re told a symptom is normal, we are less likely to question it, even if it's a flashing red flag that an underlying condition isn’t being addressed.

2. When we rely on incorrect information, we can end up treating the symptom rather than the underlying cause.

3. Treating the symptom with the wrong approach can make the situation worse rather than better.

4. That’s why the right information matters, because it informs the plan that we take to approach our health.

As a coach, I’ve seen people constantly jumping from plan to plan, trying to fix a problem with the wrong solution. For instance, if I simply ignored my knee pain instead of going to physical therapy, I’d likely (with likely meaning I would absolutely) have continued running 2-3 times per week, which would only make the pain worse. The problem is the knee pain, but the solution wasn’t simply ‘embrace the suck’ as I used to believe during my Marine Corps days. And that mindset won’t help you either.

You’re not struggling with a chronic condition, because you have a discipline problem. Struggle is what happens when we’re given plans that were never built with our bodies in mind.

And if you’re tired of guessing what your body needs, this is exactly the work I do with The No More Guesswork Method. When I work with clients, we don’t make assumptions about what’s normal; instead, we use data as evidence to make informed health choices.

• That means not judging our food choices, but noticing how certain foods impact everything from our digestion to our mood.

• By noticing what does and doesn’t work for our body, we can identify potential food, lifestyle, and environmental triggers that are impacting our health.

• From that information, we can build a flexible, adaptable plan that supports our health without restricting us from living the life that we want.

You don’t have to keep living in that cycle of pain.

If you’re done guessing and ready to actually understand your body, DM me. We can chat about how I can help you take the guesswork out of your health.

Until next time,

Tomesha

Brief Overview of the Case Study:

This Healio Q&A focuses on a feasibility study of Black women with asthma, which modified an existing women’s lifestyle physical activity program to address this particular demographic. In the study, half of the participants received the intervention while the other half received enhanced care. The study found that a larger proportion of the intervention group achieved asthma control at week 24 and experienced a general improvement in quality of life compared to the control group. Thus, the study illustrated the importance of focusing on historically underrepresented patients and what the real barriers are to engaging in physical activity.

Below are the questions that we discussed during The Roundtable:

• What gets missed when physical activity is framed as a simple personal choice?

• What barriers make exercise advice unrealistic for many people in daily life?

• How do neighborhood conditions, safety, and built environments shape movement?

• What does supportive physical activity guidance look like when barriers are named directly?

• How can health professionals give advice that is realistic, respectful, and equity-centered?

• What is one way you want to change how you talk about physical activity so it better reflects the barriers people face?

Missed the rest of the series? Catch up here:

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When I saw that positive result, I realized for the first time post-pandemic how something as routine as getting home from work can quietly put your health at risk. For those of us who need to take public transportation, it can feel like we’re choosing between our health and a paycheck. However, the ways transportation barriers can impact our health rarely happen in the examination room. Instead, healthcare providers often point to weight, which means we’re missing the full picture.

In this video, I cover:

• The moment I realized transportation can impact our health outcomes

• Why we sometimes choose between our health and a paycheck

• What is missed when we don’t keep health barriers in mind

See you in the final part of our series!

Tomesha

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“We are not all in the same boat. We are in the same storm. Some of us are on superyachts. Some of us have just the one oar.” - Damian Barr

When I think about Barr’s quote, which made the rounds during the pandemic, I’m reminded of how much access shapes our health outcomes. What we have access to can affect everything from our risk of chronic disease to our mental well-being.

When nutritious food is hard to access, the issue is often called a food desert. But that term can make this problem sound natural, like it just happened on its own. What we’re really talking about is something intentional: food apartheid. From grocery stores that are miles away to fast food being the most affordable option, this isn’t simply a matter of personal choices. It’s a matter of systems.

Food apartheid is a term coined by Karen Washington, a food justice advocate and activist, to describe the inequities in our food system that are shaped by social class and geography. In many wealthy neighborhoods, people may have access to organic produce, grass-fed meats, and wild-caught seafood. They may spend weekends eating at farm-to-table restaurants that prioritize the freshest ingredients.

In many low-income neighborhoods, the picture looks very different. Grocery stores may carry fewer fresh options, and some of the food available may be close to expiring. That makes fast food the most likely and affordable choice. That difference is not small, but it shapes the foods people consistently eat, and, in turn, their health.

I’m not shaming either side. I’ve lived in a wealthy neighborhood where I could buy everything certified organic. I’ve also lived in low-income neighborhoods where I had to look through the flyer to see what was on sale that week. I made do in both situations, but I also don’t want to ignore the reality that where I lived affected the quality of food I could access.

And it’s not just grocery stores. It’s farmers’ markets, too.

I didn’t really begin to appreciate farmers’ markets until I moved to Massachusetts. They allow you to support local agriculture while getting access to fresh, in-season produce. But even farmers’ markets can come with barriers. They’re often open during working hours. They’re not always located in the neighborhoods where people live and work. And they aren’t always easy to reach by public transportation, which means a car is often necessary. In some cases, they’re also held in community spaces that aren’t designed to comfortably accommodate mobility equipment when crowds are large.

None of these barriers exists in every situation, but they do reveal something important: our food systems are not designed equally. Sometimes that’s not about intentional harm. Sometimes it’s about unintentional design. But unintentional design still creates real harm.

When food systems are designed without access in mind, they can contribute to nutritional deficiencies, poor mental health, and chronic disease. That makes it harder to stay healthy, not because people don’t care, but because the system is making basic care harder to sustain.

Nutrition isn’t just about making “better” food choices. It’s about whether nutritious foods are regularly accessible in the first place. Food apartheid can limit variety, and when variety is limited, it becomes harder to consistently get the vitamins and minerals the body needs. This is more than counting macronutrients. It’s about whether people can actually access the foods that help them thrive.

And the impact doesn’t stop at the body.

Nutrient intake affects brain function, which can influence concentration, mood, and depression. When people are not getting the nutrients they need, it can become harder to regulate emotions and maintain healthy behaviors. So when access is limited, mental health often feels that impact too.

The same food systems that are supposed to support our well-being can end up making us more vulnerable to chronic disease. When fast food is more accessible than fresh food, it should not surprise us that chronic disease becomes more common. For that reason, food apartheid affects what people can eat, how they feel, and how their health can change over time.

Despite the real challenges posed by inequitable food systems in the U.S., there are still resources available to help people in need. Whether you’re navigating this yourself or supporting patients, clients, or community members, here are a few places to start.

• Find a local food bank or pantry through Feeding America.

• If you’re 60+ or living with a disability, apply for Meals on Wheels.

• Call 211 for help finding local food pantries, soup kitchens, and SNAP support.

• Join or start a community garden where residents can grow produce together.

• Search the CSA directory to find farmers who offer shares of locally grown food.

This is not an exhaustive list, and it is U.S.-based. Still, I hope it encourages you to think about what this looks like in your own community. The specific resources may vary by location, so it’s often best to reach out to your local community to see what’s available.

More importantly, if you know of resources that would support the community, share them in the comments. The more we support each other, the better it will be for all of us, no matter where we live.

Until next week,
Tomesha

That experience taught me that housing instability can show up suddenly, even when you’ve paid your rent on time and done your part to take care of the space entrusted to you. That’s why, for Part 2 of our series on the impact of neighborhoods and built environments on health, I’m sharing three housing lessons I’ve learned the hard way so you don’t have to.

In this video, I’m sharing:

• The impact of housing instability on our health.

• Why emergency savings matter more than we like to admit.

• What you need to get crystal clear on before signing a lease or mortgage.

• The difference between a temporary housing situation and a long-term one.

Even if your housing feels stable right now, it’s worth thinking about what would happen if that changed. These three lessons taught me that every time we think we’re doing everything ‘right’, something can happen that can create instability where stability once lived.

Inside The Roundtable, we take conversations like this a step further. Not just what we think, but how to actually apply it in real life through discussion, reflection, and community. Come just us inside The Roundtable!

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How are you thinking about housing stability these days? Share your thoughts in the comments.

Tomesha

Even though psychological safety is often a term we hear about in our work environments, those of us who have transitioned to more remote work post-2020 are spending more time at home. For this reason, creating environments where we feel welcomed, respected, and able to show up as our authentic selves matters. Not only is it important for our safety and comfort, but also for our sense of belonging.

Why Belonging Matters Just as Much as Safety

What does belonging mean to you? For me, it’s knowing that you are truly welcomed in the spaces where you live and work, because they intentionally make room for you. We all know the difference between someone making space for you and someone pretending as if you’re invisible. It’s the neighbor coming toward you on the sidewalk who shifts their body ever so slightly to ensure that there is space for you to come by. It’s also the coworker on your first day who invites you to join them for lunch. This might seem subtle, but the result is a deeper sense of belonging.

However, belonging is not solely about the individual; it is part of a much broader system. For instance, the sidewalks in the neighborhood might not be wide enough to comfortably fit all bodies and abilities. That could be detrimental to a sense of belonging for those in larger bodies or who use scooters to navigate spaces that weren’t designed with them in mind.

Let me be clear: this is not about convenience but about accessibility. When spaces aren’t built with us in mind, it limits our movement and social connections. Being unable to freely move around our neighborhoods can affect our cardiovascular health. As cardiovascular disease is the leading cause of death for Black women in the U.S., environments that limit cardiovascular exercise are extremely detrimental.

That is a reality that I don’t want to sugarcoat. Creating neighborhoods and built environments where we feel like we belong means acknowledging that the ones that currently exist often leave us feeling like we don’t.

However, there are some places that absolutely do ‘get it right’ when it comes to creating an environment of belonging. During my post-graduate school time, I had the opportunity to work at an organization where my coworkers truly understood the assignment.

• We were purposeful about welcoming new members to our teams. From giving them a tour around the office to meet other staff members, to welcome lunches, we ensured that the person felt truly a part of the team. This wasn’t something our superiors told us to do; we took the initiative.

• We showed respect by showing up for one another. Whether it was helping write cards to our donors or covering someone’s executive when they were out, we unapologetically showed up for one another. It not only helped the work get done faster, but also showed that person they didn’t have to carry the load alone.

• We brought our authentic selves to the table. Over time, we built deeper relationships with one another because we realized we didn’t have to wear a mask at work. We could truly be ourselves because we gave others permission to hold us accountable when we messed up.

I wish I could say that this was the norm, but the truth is it isn’t.

The experiences I’ve had in other workplaces have illustrated that there is an assumption that belonging will just happen. Instead, belonging needs to be baked into the workplace culture and policies. I don’t mean something that is rolled out in the annual training. Rather, it becomes what we live and breathe. It’s my belief that when we do, we will create an environment of belonging at work that extends to the neighborhoods where we live.

Below the paywall, I’m sharing what this actually looks like in practice. You’ll find specific ways to apply this to create a sense of belonging at work and home.

This is part of The Roundtable, where we move beyond reflection into action through weekly letters, monthly live discussions, and private community threads.

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That’s why this live discussion is about practical ways to tap into your hunger and fullness cues. In this conversation, we cover:

1. What it really looks like to reject the food rules that we have upheld for years

2. How we can begin to embrace the foods that we once avoided

3. How we can breakup with the cycle of dieting and binge eating

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So you bite your tongue to avoid offending your bestie whose on their latest “health” kick. Or, you shy away from saying what you really think at work (especially if you’re in the health field), because you’re not trying to get fired.

While your silence might be keeping you safe, it is also keeping you from having meaningful dialogue about health inequities. Dialogue that would be beneficial during times like National Nutrition Month, where themes like “Discovering the Power of Nutrition” often ignore the lived realities of Black women and historically marginalized communities.

These realities leave us to wonder:

• How can we talk about eating everything organic when we have friends and neighbors who have been out of work for over a year? Despite them applying for hundreds of jobs, they’re either told they’re overqualified for the role or they’re simply ghosted by recruiters.

• How can we tell someone to just “exercise more” to make up for their “bad diet” when we know they’ve spent years trying to heal from food restriction and overexercise? There is nothing more frustrating than being told to go back to doing the very thing that once harmed your relationship with food and your body.

These realities are often tied to the narrative that people are unhealthy because they aren’t “disciplined” enough. If they just tried harder to eat “better,” they’d be healthy. Or, if they found the “perfect” workout routine, they’d be fit.

Blaming the individual for health inequities ignores the fact that “personal responsibility” cannot account for the myriad of factors that contribute to our health outcomes.

The thing that is often left unsaid, that we should name out loud, is that every time we allow these narratives to go unchallenged, they grow stronger.

Being silent about what’s really at the core of health inequities allows those with the “loud and wrong” take to oversimplify the message. As a result, “discipline” and “personal responsibility” shape how health is defined, taught, and funded.

That silence doesn’t just keep us misinformed, but it keeps entire communities underserved. Hence why we’re continuing to see Black women and other marginalized groups being blamed for the consequences of a system it refuses to fix.

Thus, health inequities aren’t a matter of personal responsibility, but the result of systemic inequities that have yet to be addressed.

This is why I built a community where we can have these deeper, richer, and real conversations called The Roundable. The Roundtable is the community I wish had existed when I was first learning that addressing health inequities isn’t about my clients taking personal responsibility. It’s about systemic change.

Inside The Roundtable, we do what most conversations about “wellness” won’t: we don’t focus on theory. Instead, we focus on taking action through unpacking the historical roots of health inequities, challenging mainstream health narratives, and exploring what equity looks like in real life.

In other words, it’s not about debating who’s right about nutrition or fitness. Rather, we are building the language, confidence, and community you need to talk about health differently. We don’t need to do this work on our own when we have a community that can offer a different perspective we might not have considered before.

Chantal offered that for me during our February Roundtable discussion when she brought up the importance of feeling “comfortable,” not just safe, in our neighborhoods and the environments where we work.

That really struck me. It brought back my own memories of feeling “safe,” but not always comfortable, in the spaces where I have lived and worked. For many of us who spend the majority of our time between home and work, that matters.

For instance, there was a time when I (as a young coach) would recommend that my clients get outside and get in daily movement. While that advice might work for some, it failed to acknowledge that not everyone can comfortably do that.

What happens when going outside means that we’re interacting with “neighbors” who question whether we actually live there? Or, while walking during our afternoon lunch break, we notice other pedestrians cross the street when they see us coming? Or, when broken pavement and narrow sidewalks make it difficult for us to navigate in a wheelchair?

Those experiences might not happen to you daily, but when they do, they can leave you feeling “othered” in the places where you should feel comfortable. Creating space to have conversations like that is why I created The Roundtable.

Because it gives community members the opportunity to bring to the table experiences that affect our health and well-being, which we might not feel comfortable sharing outside the community.

When you’re in community with others who truly “get you,” it becomes so much easier to take off the masks and be unapologetically honest. The reason is that we know that when we are at The Roundtable, what is said there will stay there, but what is learned there will leave there.

The next live Roundtable happens this Saturday at noon EDT. It will be a deep-dive discussion on what happens when “eating well” doesn’t account for social determinants of health, such as economic stability.

It’s one hour. It’s focused on a recent case study on nutrition and food insecurity among Black households in Georgia.

And, it’s one conversation you don’t want to miss live.

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See you Saturday,

Tomesha

In this week’s live video, we talk about:

1. Why centering the individual is essential to prevent stigma from affecting the care we provide to patients.

2. How leading with the facts can ensure we’re not making decisions based on false assumptions.

3. Why building trust with patients is truly the secret ingredient for increasing the likelihood of compliance.

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For instance, research has shown that Black women are disproportionately impacted by chronic conditions, such as cardiovascular disease (CVD). Even though there is a temptation to attribute this to individual choices, we should not ignore how systemic inequities can contribute to CVD. What might be perceived as an unhealthy diet might result from limited access to fresh, nutritious foods. In addition, lack of exercise could be related to time constraints arising from long working hours and caretaking responsibilities. Although a well-balanced diet and regular exercise routine are commonly recommended as health-promoting behaviors, that doesn’t mean they’re easy.

This is where this year’s National Nutrition Month’s theme, Discovering the Power of Nutrition, takes on a deeper meaning. Nourishment is not just about what’s on your plate, but about what becomes possible when the systems are conspiring in your favor.

We Need Systems That Support Food Security

According to the USDA’s Economic Research Service, in 2024, 47.9 million people in the U.S. lived in food-insecure households. That is a startling number of adults and children who were unable to acquire enough food to meet their basic needs. As food insecurity can contribute to chronic conditions, it’s imperative that systems are in place to support people in need.

As a nutrition coach, I encourage my clients to eat regular meals, which is only possible if they are food secure. When clients are food-secure, they’re better able to make nutrient-dense food choices. Even though that might feel like an awkward subject to broach, there are questions we can ask (i.e., what a typical meal looks like or if they’ve gone a day without eating) that can give us a better idea of whether they’re dealing with food insecurity. The point is that we want to make sure they know this isn’t about shaming them, but ensuring that the recommendations we’re providing are actually relevant to their unique situation.

We Need Systems That Honor Hunger and Fullness

Restrictive diets have been a significant contributing factor to disordered eating, which can adversely impact our health. A 2021 article in Eating & Weight Disorders found that eating intuitively can improve health while reducing disordered eating behaviors, such as binge eating. Given that disordered eating behaviors and eating disorders are becoming more prominent irrespective of race, ethnicity, or gender, it’s becoming even more important for systems that support our ability to honor our hunger and fullness.

Although there is some understandable criticism of Evelyn Tribole and Elyse Resch’s Intuitive Eating framework, there are significant benefits to learning to honor our hunger and fullness. When I’ve worked with clients who learn how to trust their hunger, I’ve found they stop second-guessing their food choices. They know that all foods are available to them, and they get to choose whether they want to eat them without judgment.

We Need Systems That Embrace Cultural Foods

Culture can largely determine our beliefs and behaviors. A 2020 article in Clinical Liver Disease highlighted the importance of providing culturally aware nutritional education to patients. As food practices vary by culture, being aware of patients’ cultural foods can increase the likelihood that patients will follow through with a provider’s recommendations.

Whether it’s enchiladas or dumplings, people are going to be drawn to their cultural foods. Restricting our cultural foods only makes us crave them more, not less. This is primarily why it’s imperative that clinicians, dietitians, and physicians teach patients how their cultural foods can be a part of a nutrient-dense meal. By doing so, they can demonstrate how embracing their cultural foods supports health while building rapport with their patients.

We Need Systems and Care That is Equity-Centered

Because our healthcare system is slow to change, we need systems driven by equity-centered care. What I mean is that care that acknowledges the root cause of disparities can be driven by systemic racism, discrimination, and social inequities. That means we’re taking into account the fact that Black women and many marginalized populations face unique barriers to accessing care. Whereas equality focuses on sameness, equity recognizes real differences that should not be ignored.

That’s why I’m reopening my nutrition coaching practice to create a space where your lived experience, culture, and body are respected. Equity-centered nutrition coaching can help fill the gap by addressing what is often overlooked when supporting Black women and many marginalized populations. From providing my client Veronica with recipes using ingredients available on her own farm, to my client Sheena, whom I helped feel more comfortable making nutrient-dense choices when she was dining out, nutrition isn’t about choosing the healthiest option. It’s about making the most nourishing choice for you at that moment, whether that choice is from your kitchen or from the drive-through window.

For this round, I’m only taking 2-4 one-on-one clients, so I can give each person the time and attention that they need to achieve their fitness and nutrition goals. If you’re interested, send me a message or email me at hello@enhanceblackwomenshealth.com so we can explore what working would look like.

Until next week,
Tomesha

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In this week’s episode, I talk about:

1. Why nutrition is “a” tool, but not “the” tool, when it comes to improving your health.

2. How can we make health-promoting dietary choices without erasing our cultural traditions?

3. How to develop a meal routine that works for your body, food preferences and lifestyle.

I also reference some food bloggers whom I highly recommend for great recipes on IG:

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I still remember the day vividly when the company I worked for at the time announced we’d be working from home until further notice. I stopped at my local Stop & Shop for a few items to get me through the week. When I walked in, the shelves were nearly empty, turning slight confusion into a slow panic as I realized even the basic foods, from vegetables to bread, were gone. What began as a grocery trip became a hard lesson on how access impacts our food choices far more than motivation or willpower ever will.

I, for one, pray that we NEVER have to experience a moment like that again. However, the lessons that 2020 taught us still matter today. One of the most important things is that nourishing ourselves has never been about perfection, but the systems that make (or limit) access.

What this moment taught the world is something that many Black women have known for generations. Our ability to nourish ourselves is often shaped more by systems rather than our personal choices. That’s why, at the EBWH Community, we’re really passionate about moving conversations about health from focusing on weight to focusing on equity. An equity-focused lens on health recognizes that food access has been a global issue long before the COVID-19 pandemic.

The Gaps in Food Access Are Widening

In the U.S., the Supplemental Nutrition Assistance Program (SNAP) is a federally funded program that provides eligible individuals with a monthly stipend to buy food. However, under the 2025 One Big Beautiful Bill Act, SNAP benefits have been significantly reduced. While that reduction can contribute to food insecurity across the U.S., that impact won’t be felt equally.

In many Black communities, where grocery stores are already limited, cuts to SNAP mean that nutritious food options become more inaccessible. This is coupled with the reality that limited transportation makes it more difficult to get to a grocery store, and with inflation, the items that are available might not be affordable. Thus, policy changes around SNAP are only deepening the inequity that already exists.

Equity Requires Better Food Access

The reason we focus on equity at EBWH is that discussing health, especially nutrition, requires addressing structural barriers. For instance, in Massachusetts, there are more than a few farmers’ markets. However, it wasn’t until a local pointed out that not all markets are near public transportation and that many are open only during 9 to 5 hours that I realized how inaccessible they actually are. Even though these farmers’ markets are available and moderately affordable, it doesn’t mean that they’re actually accessible to everyone.

Therein lies the problem. Too often, many (myself included) have taken the path of providing nutritional education, believing that information alone can close the gap. As a nutrition coach who has worked with women around the world, I can tell you that nutritional education can provide them with the “what” to do. However, it’s equitable access to grocery stores and nutritional assistance programs, which gives them the actual “how” they will put that knowledge into practice.

Nutrition and Equity Must Go Hand-in-Hand

As the theme for National Nutrition Month is "Discovering the Power of Nutrition," it should be clear that this won’t happen without recognizing the power of equity. It’s through an equity-focused lens that we can demonstrate health isn’t solely for those who can “afford” it or whose plates are “perfectly” portioned. Instead, health requires having systems in place that enable everyone, regardless of socioeconomic status, to access the foods that nourish them.

This is part of why our personal focus this month at EBWH has been emphasizing that The Problem Isn’t Your Plate. Even when we discover the power of nutrition, we must acknowledge that there are systems that have created unique barriers to access to fresh, nutritious, and affordable foods.

By ignoring those systems, we treat people’s inability to improve their health as a personal failure rather than a failure of the system. That’s not only cruel but also the very thing contributing to the inequitable health outcomes that exist today.

Speaking of, what other ways have our systems created unique barriers to accessing health? Let’s start a conversation in the comments below.

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Finally, this National Nutrition Month, I’m highlighting some of my favorite recipes that are packed with flavor and nutrient-dense.

Even though baking isn’t my strong suit, these Paleo Banana Muffins by Heal Me Delicious are a recipe I can't even jack up. It is incredibly simple to make, and if you’re like me with food intolerances, you will be pleasantly surprised. This is very allergen-friendly!

Sidenote: If you have any additional recipes to share with the community, drop them in the comments. Check out the rest of my recommendations on Pinterest!

Until next week,
Tomesha

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I had no idea that when my doctor told me in 2016, “Although you look healthy, your BMI is high, and you could stand to eat more salads,” it would become the catalyst for what is now the EBWH Community. Even though it would be three more years before I officially received an autoimmune diagnosis of rheumatoid arthritis and Sjögen’s syndrome, I knew her assumption that my symptoms were weight-related was wrong.

As we continue to navigate a world that tries to convince us that weight equals health, it’s even more important to ditch the “just lose weight” advice and look deeper.

Why ‘Just Lose Weight’ Advice Falls Short

As March 2026’s theme for National Nutrition Month is “Discovering the Power of Nutrition,” I thought what better time than now to talk about how discussions about weight, especially for those with chronic conditions, often center on nutrition. By this, I mean when you have a chronic illness or an autoimmune disease, it’s not uncommon for the first (if not only) advice given to be to lose weight.

Giving a person with a chronic condition blanket advice to “just lose weight” ignores the reality that weight is NOT a behavior. Eating nutrient-dense foods, engaging in regular movement, and practicing meditation are all behaviors. Weight, however, is influenced by a variety of factors, some of which are outside our control. When providers, coaches, and trainers assume that weight loss will automatically improve health, they are basing their assumptions on weight bias rather than on reality. This kind of bias has been linked to delayed diagnosis, care avoidance, and poorer health outcomes, especially for Black women in larger bodies.

How Weight-Inclusivity Supports Nutrition and Overall Health

Weight-inclusive nutrition is essential for providing equitable care to all patients and clients, irrespective of their size, weight, or shape. As demonstrated in a 2024 article in the Journal of Nutrition Education and Behavior, weight-inclusive approaches focus on health markers and behaviors, and create environments where people of all sizes can access health without stigmatization. That said, weight-inclusivity isn’t about ignoring the social determinants of health, such as the built environments we live in or the economic stability of our families, which create real barriers to accessing health.

Nevertheless, there are health behaviors we can engage in that can positively contribute to improving health markers, such as:

• Intuitive Eating: In the book Intuitive Eating by Evelyn Tribole and Elyse Resch, they do a fantastic job at breaking down how to approach nutrition irrespective of your size. From reconnecting with your innate hunger and fullness cues to giving yourself unconditional permission to eat your cultural foods, you can make health-promoting food choices without feeling deprived.

• Joyful Movement: As discussed in a 2025 article in SSM - Qualitative Research in Health, cultural norms about body weight and physical activity have created barriers for people in larger bodies to move. Nevertheless, organizations like NAKOA Adventure remind us of the importance of spaces created by and for plus-sized folks. By doing so, we can find joy in various forms of movement, from hiking to surfing, when those activities are created with all bodies in mind.

• Self-compassion: Kristin D. Neff explains in an article in the Annual Review of Psychology that self-compassion is not about ignoring our pain, but being mindful about how we’re coping with the stress around us. That means recognizing that even if we “fail” at something, it doesn’t mean that we are a “failure” as a person. Even if eating intuitively or having an enjoyable movement routine isn’t a reality for us right now, we can still show ourselves kindness as we navigate what works best for our body and lifestyle.

As we focus on Discovering the Power of Nutrition, I don’t want us to miss the most important point: the power comes from informed choices about eating and movement that work for your body and lifestyle, not against it.

That means when (not if) you experience challenges, know that you’re absolutely not alone on this journey. I created this community because, when I discovered I wasn’t alone, I knew it was my responsibility to ensure no one else felt they had to figure it out on their own. That said, I know the struggle can be real, and having self-compassion can be difficult for some of us more than others.

If you selected “something else,” could you message me what it is? As we continue to build out monthly themes for 2026, we want to ensure the community letters we write are addressing the actual challenges you’re facing.

In celebration of National Nutrition Month, I’m highlighting some of my favorite recipes that are packed with flavor and nutrient-dense.

There aren’t too many recipes I can eat every day and never tire of. However, this one right here is one of them! Meatified’s Pork & Basil Meatballs in Creamy Thai Green Curry Sauce is by far my absolute favorite recipe to make when I’m craving curry and don’t feel like ordering out. Don’t worry if you don’t eat pork; you can absolutely substitute ground beef, turkey, or chicken.

I often pair this meal with some sauteed kale and white rice. Whatever you choose, this is such a filling meal that you can go back to again and again. It’s also one of the few meals I don’t mind making completely from scratch, because the result is actually worth the time spent in the kitchen. I hope this recipe is a reminder that nourishing meals can be culturally rooted, satisfying, and supportive of our health.

Sidenote: If you have any additional recipes to share with the community, drop them in the comments. Check out the rest of my recommendations on Pinterest!

Until next week,
Tomesha

Finding Joy Through Remembering Our History

I rarely recommend books before I finish them, but this one is an exception. Black Women Taught Us by Jenn M. Jackson, PhD, gives me good reason to break my own rules. We’re at a time when we need to be reminded that we don’t actually have to figure this out on our own. History has given us not only the path but also the blueprint for fighting for our freedom through the lives of Black women featured in this book. If you need some inspiration right now, this book is one I highly recommend keeping on your nightstand.

When you buy from Bookshop, use code: BHM26 this month to get 20% off select books.

Finding Joy Through Becoming a Trailblazer

Just as we learn from those who came before us, we can also find joy in those who paved their own path. As it’s Winter Olympics time, there’s no better time to remember French figureskater Surya Bonaly, the first Olympic figure skater to land a backflip on one blade. Bonaly performed this impressive move at the 1998 Winter Olympics in Nagano, Japan, long before it was “legal” to do so in figure skating. Even though her backflip cost her points at the Olympics, it was her defiance against the traditional norms in figure skating that opened the door to those who came after her.

You can check out her impressive moves on IG.

Finding Joy Through Eating Delicious Food

One of the many ways we can create our own paths is by challenging the assumptions others hold about our culture. Someone who is doing a fantastic job at that is Nicole Charles of Heal Me Delicious. These AIP Beef Patties remind me of the beef patties from our neighborhood Jamaican restaurant, which was a frequent stop on my way home from high school. It was the perfect after-school snack to tie me over until dinner time.

Enjoy this recipe and more from Heal Me Delicious.

Finding Joy Through Community

As much as I find joy in food, the place that brings me the most joy is through the connection I have with others. Launching The Roundtable, where we go beyond conversation and discuss how we can take collective action to reshape health outcomes for Black women and other marginalized communities, brings me immense joy. In our upcoming monthly live Roundtable discussion, we’ll be talking about the “MAHA Real Food” Super Bowl ad featuring Mike Tyson and the ways media and marketing impact healthcare experiences.

Upgrade to The Roundtable to join the live discussion (or catch the recording).

As March is National Nutrition Month, I have a question for you:

Feel free to fill out the poll, and if there are any specific topics you want us to cover next month, drop them in the comments.

May we be reminded that joy isn’t just found, but cultivated with care and community.

Until next week,
Tomesha