#foodpeace

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#foodpeace#intuitiveeating#Repost#haes#nondiet#selfcare#antidiet#foodfreedom#bodypeace#allfoodsfit#healthateverysize#nondietdietitian#dietitian#balance#eatkochieat#selfcompassion#foodporn#edwarrior#bodypositive#eatingdisorderrecovery#selfacceptance#selflove#edrecovery#goodtimes#mindfuleating#ditchthedietchallenge

Hashtags #foodpeace for Instagram

A culpa é uma emoção que pode surgir depois que alguém faz algo errado: depois que um erro é cometido, uma mentira é contada ou um dano é causado a si mesmo ou a outro. ☝️Esta emoção não deve ter algo a ver com o que você escolhe para comer. Não importa o que seja, a comida não tem o poder de torná-lo bom ou ruim, bem ou mal, limpo ou sujo. Comida é comida.
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Se você está se afastando de dietas, ou desordem alimentar, eu diria que a culpa se juntou a você em uma refeição ou outra. E eu gostaria de convidar você para desafiar isso. Convido-os a identificar e nomear a culpa quando ela surgir, e a desconvidá-la conscientemente de participar de suas experiências alimentares.
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Isso não é fácil. E isso vai contra a cultura da dieta. Se você tem sentimentos de culpa relacionados às escolhas alimentares que você está fazendo, fique curioso sobre o que realmente está acontecendo. Você está confortável? Você precisa de suporte adicional? De onde surgiu a crença de que a culpa era uma emoção apropriada em resposta à interação com a comida? Isso ainda serve para você hoje? Era mesmo seu, para começar?
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Comida e paz com seu corpo são possíveis. E para chegar lá, precisamos desafiar a presença de culpa em nossa interação diária com a comida e o corpo. Por ter um corpo, você não fez nada errado. Ao alimentar esse corpo, você não fez nada de errado. Observe esta emoção sorrateira. E desafie pra valer o que o faz pensar diferente disso!
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Em tradução livre, adaptado de @dietitiananna
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#semdieta
#comconsciencia #comerbempodesersimples
#autocuidado
#autoestima
#confienoseucorpo
#renatamichelnutricionista
#coachingnutricional
#healthcoach
#foodpeace


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This is part of why diets don’t work. Our bodies detect the deprivation of a diet and prepares for the famine by slowing down metabolism, digestion, and could shut down fertility to preserve enough energy to survive. We start thinking about food all the time and we even struggle to sleep, partly because it increases the window of time to seek food. This is all a good thing, your body is trying to protect you so you can live!
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The crappy thing is we feel shame and frustration when we don’t lose weight so we either restrict even more or we turn to food to cope - we tend to overeat the food we’ve been restricting and it turns into a viscous cycle. We make false assumptions that we’re addicted to food or sugar and decide the only way we can feel good is to go back on a diet. We fail to see all these mechanisms to keep weight on or even gain weight are in place to keep us alive.
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*You are not broken.
*You were never the problem. It was the diet.
*We become addicted to dieting, not the food.
*Intuitive Eating is possible for everyone.
*Overeating and craving certain palatable foods are a result of the diet mentality and the intensity/frequency will fade.
*You are not your favorite fitspo and you do not know her whole story.
*You’re not the same person you were back when ‘that diet was successful’. Your body holds the score and doesn’t want to relive that.
*We struggle to lose weight and keep it off because our bodies are designed to keep us alive.
*We expend a different amount every single day. It would be as crazy making as trying to sleep the same amount every night.
*You deserve to eat when you are hungry.
*You deserve to eat when you aren’t hungry.
*You deserve to live a life without constantly worrying about how it’ll affect your body.


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What if every diet end wasn’t a person’s fault rather just another predictable diet failure?
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Dieting to treat PCOS feels like torture and it doesn’t help long term health for most people.
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Health care providers and researchers focusing on weight loss to treat PCOS fail to acknowledge 3 points:
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1. No weight loss interventions (diets) have long term positive outcomes. No diets have been shown to keep weight off and improve health for most people 2 to 5 years after studies conclude. Most regain the weight. Instead of blaming the diet intervention, we the dieters are blamed for not doing it correctly.
2. Restricting foods or food groups long term with abnormal hormones like insulin, CCK, and testosterone leave the body craving food because the body gets the message it isn’t getting enough to eat. This sets up many to binge.
3. Weight loss with PCOS’s hormonal abnormalities only occurs with behaviors consistent with eating disorders.
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So if diets don’t work and the effectiveness of diets is questionable or even harmful, why is weight loss the primary treatment recommendation for PCOS?
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As a registered dietitian and eating disorder specialist, I appreciate diets and weight stigma harm those affected by PCOS. How many times have you asked your health care provider for help with fertility, mood, energy levels, or food cravings and only given the instructions for another diet?
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There is another way. I help people experience health with PCOS using an approach called Health at Every Size (HAES)®️.
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This paradigm doesn’t ignore weight research and recognizes when someone is at the extreme high or low weight, weight negatively affects health. This is an important part of this paradigm that is often misunderstood.
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No matter the person’s size or weight, every individual should have access to dignified and appropriate health care. What does this look like? When a higher weight woman with PCOS asks for help with her sleep disorder, infertility, or knee pain she should be provided with the same options as those women at a lower weight.
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CONTINUED IN COMMENTS 👇🏻


2

If you have a corn 🌽 (or wheat) allergy or sensitivity, these are a wonderful tasting alternative to a corn/tortilla chip. ⠀
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Chips are a red light food for me. I have a hard time stopping once I start. ⠀
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Thanks @joslynu for introducing these to me! 😩😉


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I’m always saying “it’s not about the food,” but if it’s not about the food, then what IS it about? .
Our issues with food and our bodies have nothing to do with food and our bodies. No control around food and your body will EVER solve the deeper issue if you don’t know what it’s really about... so in a new worksheet (available TODAY!), I help you walk through what it COULD be about.
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To download the free worksheet, go to link at @theredefinedsoul and check out her awesome new worksheets!
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#Repost @theredefinedsoul
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Today we are releasing three FREE worksheets to use in conjunction with the upcoming Redefined Day Thought Journal. In this pack, you will find a worksheet on imperfection, one to learn how to love yourself, and finally a collaboration worksheet with @notthetypicalmom in honor of her upcoming course, “It’s Not About the Food”. Head to the link in my bio to snag your copies and get started!! Change your thoughts, change your life 💕


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1.The must have Beef Tenderloin Steak in the city 😋❤️
2. One of the best Banofee Waffle in the city😋❤️
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#foodporn #eatkochieat #kochi #loveforfood #beeflover #wafflelove #goodvibe #foodpeace ✌️


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Friday Vibes ✌️
#Repost @mytherabox with @get_repost
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Some of the most essential words to our existence in one sentence❤️💜💙💚💛


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Do you struggle with your relationship with food/eating or are constantly pre-occupied with food thoughts?

You are then invited to join us for our next Workshop on Food Peace. This Workshop is designed to move you towards a peaceful relationship with food/eating and to help you find ways of exploring nutrition from a non-diet lens.
At the end of this Workshop you will be able to:
- Understanding the diet/binge cycle and how to break it
- Learn how to decrease pre-occupation with food/eating and how to find peace with food
- Learn how to normalise your eating behaviours
- Learn how to have a healthy relationship with food/eating
- Find ways to increase food variety and improve dietary quality

When: Saturday 16 June
For more information feel free to contact our non-diet dietitian, Carlia on 0432 714 128 or email info@welcometowellbeing.com.au. Online booking available at
www.welcometowellbeing.com.au
#welcometowellbeing #nondietapproach #nondietdietitian #healthateverysize #haes #haesdietitian #sydneydietitian #weightneutralapproachtohealth #foodpeace #eatingbehaviour #allfoodsareequal #foodmatching #appetitematching #mindfuleating #intuitiveeating #dietsdontwork #intuitiveeating


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June is right around the corner and I would be curious to know how many people are still as dedicated to their new diet or “lifestyle change” as they were in January.
Is this program still working for you?
How is your mental health?
What do you notice about your relationship with food and your body?
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I was the queen of dedication for the weeks and months leading up to whatever I was losing weight for and then life happens and I’d eventually regain all the weight - like 97% of people do. And like 2/3 of them, I’d gain back more. When I made the switch to Intuitive Eating I knew I needed to give myself enough time to work out the biggest kinks so I made a promise to myself I wouldn’t diet for the rest of the year and that helped me through my doubts and my toughest days - Hey Molly, remember that promise you made to yourself 😩
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What if come June (or whenever) you give yourself permission to do the same thing?
Take the information you’ve learned about yourself over the last 5 months of dieting and consider whether this is serving you and if it’s something you want to continue the rest of the year.
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What are your initial thoughts about this?
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Could you have your bulgogi tacos and enjoy your kale salad, too?


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Here are 4 simple tips to create a calorie deficit!⠀
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And the best part, you may not even realize you are doing so.⠀
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Pick one idea, and work on it, only it, for a couple weeks, before working on the next.⠀
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These are just the tip of the iceberg though. If you want to learn more, there is always the option of hiring me as your coach to guide you through your weight loss journey. ⠀
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Just send me a message and we can talk more about what coaching would be like. ⠀
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What are some other ways you may cut calories?


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Regrann from @bodypeacewellness - Yess!! Self care isn’t labouring away for hours at the gym or having rules around food - instead it is listening and responding to what your body needs (and wants) and learning to accept it the way it is 👏🏼👏🏼 #fitness #healthybalance #mindset #selfacceptance #selfcare #selfcompassion #healthymindandbody #hormonehealth #health #findingbodyfreedom #mindfulmovement #foodpeace #bodypeace #wellness #therapythoughts - #regrann


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Diet culture - or the idealization of thinness as the key to “health” - perpetuates the idea that our bodies can be easily manipulated by what we eat and what we do. Calories in equals calories out, right? Seems logical enough. But, the truth is, it’s just not that simple. Our bodies are hardwired with intricate biological mechanisms to ensure survival (fortunately for us!). From our body’s perspective, weight loss beyond our genetic set point is a risk factor for a potential famine. Our body will actually rewire some of these mechanisms to KEEP WEIGHT ON. This is why only 2-5% of diets work past 2 years - and those that are successful exhibit disordered eating patterns. Although the idea of “eating less equals less weight” makes sense, this kind of message only touches the surface of basic human biology and biochemistry. You have to dive down below the surface to see the complete picture - the one that recognizes the complexities of the human body. 🐠 #honoryourbody #bodytrust #intuitiveeating #nondiet #nondietdietitian #healthateverysize #haes #showmethedata #evidencebased #unlearndietculture #foodfreedom #selfcare #bodyliberation #bodyappreciation #bodypositive #registereddietitian #nyc #newyorkcity #foodpeace #unconditonalpermission #allfoodsfit #dietculturesucks


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On fasting... I know intermittent fasting is a trend and I’ve done it myself. Heck, we probably all do it a time or two if we’re listening to our bodies’ hunger cues. But anytime you start labeling your food choices or “way of eating” 🙄 you are setting yourself up for a binge, emotional eating, falling off the wagon or whatever you call it... because even if you “eat enough,” you’re still psychologically depriving yourself. And THAT has been correlated with as POOR health outcomes as dieting itself. Truth! 😳
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But on social media... we all need a break sometimes. We’re all guilty of wanting more likes, more followers, more engagement. Most ppl who spend significant amounts of time on social media are doing so to build their businesses and so, we so easily get into the slippery slope of more likes = more success = more self-worth.
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STOP! ✋ right there... 1️⃣ More likes does not actually mean more likes, if ya know what I mean.
2️⃣ More likes doesn’t always equal more sales or more “success”... I’ve talked about this before, but world of social media is changing and sales and success has very little correlation to likes on a social media post imo
3️⃣ who freaking cares? This is a virtual world. Sure, you can begin to cultivate real relationships, but there’s so much engineering and manipulation that goes into what shows up in your feed, what gets ppl excited, etc.... do NOT determine your self worth by what ppl think of you on social media.
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Tho I fully understand it’s so soooo easy to do. That’s why we all need built in systems, other ways where we find our worth and importance... and built in breaks from social media every now and then.


3

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STEP 2 🙂
🥦What: - Include 100 g leafy greens and 200g of all other veggies daily- which translates to around two open handfuls of veggies per meal)
- Try to include tomatoes in your diet daily (fresh or with onion/garlic as a salsa or sofrito)
- Try to use onion and garlic daily (get some advice on this if you are on a low FODMAP diet!)
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🥦How: It doesn't matter if the vegetables are fresh, frozen, canned or pre-cut! Just get them into your meal :) You can slow cook, roast, stir-fry, marinade or dress them up however you like (obviously with EVOO if possible ;)
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🥦Why: The Mediterranean diet is predominately plant-based. This is mainly why it has been associated with reducing risk of chronic disease (like diabetes and heart disease) and increasing longevity!
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👉Vegetables are full of fibre which is extremely important for gut health, lowering cholesterol, managing appetite and prevention of disease;
👉Veggies contain flavonoids which help to improve your brain function & mood;
👉Veggies contain minerals like potassium, magnesium and calcium which help to lower blood pressure;
👉Veggies contain phytosterols, carotenoids & folic acid which play important roles in protecting our heart ❤️

The most simple change can make a huge impact on your health! Give it a go :)
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#10waysin10days #backtobasics #eatlivemediterranean #eatlive #mediterraneanfood #dietitian #balance #imanapd #ditchthefads #mediterraneanlifestyle #eatlivehappy #dietitiansofinstagram #mediterraneandiet #foodblogger #foodpeace #gomediterranean #10aday #vegetarian #veggies


1

#Repost @yourhappyhealthyrd2b with @get_repost
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Challenge 10: Treat yourself with compassion and grace as you continue on your unique jouney.
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Today is day 10 and also the last day of the chllange. It has been truly amazing to do this challenge and see all the new faces, connect, hear all epic advice from awesome RDs and RDs2Bs, gain wonderful insight, and see amazing growth! I couldn’t be happier to have you guys on this journey. I sure lucked out. .
As you continue day ten, may this be only day 10 of your never ending journey of health without the diet.
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I hope you have learned a bit of something, been able to reflect on your own unique needs, discovered more about what you want for yourself on your unique journey, gained some tools, and were able to take another step to a healthier happier you.
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Today and everyday moving forward, notice your thoughts, motives, values, changes, feelings, and changes. Journal them, talk it out, reflect. Get the support you need from friends, family, and possibly even a nondiet dietitian.
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As you continue on this journey, remember that yours is unique, may not be easy, may not be linear, and may have twists and may turns. But on your jounery, remember each bump holds a lesson and each turn means growth. .
Accept no ones definition of what your journey should look like. Define it yourself. Listen to your body. Remember that "diets disempower, disconnect, and dissapoint." @dietitiananna
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Enjoy the journey, show yourself compassion, and know YOU ARE SO VERY WORTH IT!
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I will be here cheering you on in spirit! I also am in the process of creating a DOWNLOADABLE EBOOK which will be coming to my website that combines all the challenges and will be featuring some awesome RDs and RDS2B. You can acess it through the link in my profile and dowload it for free upon subscription. I am hoping to have it to you in one to two weeks! So stay tuned and I will give you more details shortly. Talk to you soon, lovlies!


2

Our bodies have incredibly sophisticated systems that keep us balanced in so many ways. According to Set Point Theory we have biologically determined weights (similar to height, shoe size, eye color, hair color, etc) and our bodies will make adjustments to keep us at this weight. Restriction and deprivation put your body on the defense resulting in changes in hormones and brain chemicals that impact hunger. Food restriction and over exercise result in:
🔸Increased Ghrelin [increases hunger signals]
🔸Increased Neuropeptide Y [increases carbohydrate cravings]
🔸Decreased Leptin [increases hunger signals]
You have no control over these things. You are not broken if every time you go on a diet you experience these things. Your body is trying to protect you. You cannot outthink your biology. You can learn to trust your body✨


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Yess!! Working to accept your body as is not spending hours and hours doing exercise or having rules about food instead it is listening to what it wants and needs (even if that means doing nothing all day) and learning to be ok with that 👏🏼👏🏼 @bodypeacewellness #selfcompassion #healthymindandbody #findingbodyfreedom #fitness #health #hormonehealth #bodypeacejourney #foodpeace #mindfulmovement #balance #mindset #therapythoughts #wellness #fitgirls #selfcare #selfacceptance


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Yess!! Self care isn’t labouring away for hours at the gym or having rules around food - instead it is listening and responding to what your body needs (and wants) and learning to accept it the way it is 👏🏼👏🏼 #fitness #healthybalance #mindset #selfacceptance #selfcare #selfcompassion #healthymindandbody #hormonehealth #health #findingbodyfreedom #mindfulmovement #foodpeace #bodypeace #wellness #therapythoughts


1

If you haven't heard of the book, Dietland, we recommend you check it out! It has been turned into a tv series and will air on AMC, June 4th at 9pm with a 2-hour premiere.
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The book tells the story of Plum Kettle, a young 300-pound woman who lives in New York and works as a ghost-writer answering angsty emails to the editor of a teen magazine. She has been on multiple diets and is planning to have weight loss surgery.
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Through a series of unconventional events, over the course of the book, Plum gains the strength to resist the unrealistic cultural archetype. She turns her anger outward, confronts weight stigma, and stands up to the pressure of society.
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We think these are important questions to be asking ourselves about bodies and life.
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"What if there is no one day?"
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#eatingdisorderrecovery #recoveryispossible #fbt #familybasedtreatment #treatmentworks #edawareness #edwarrior #edsurvivor #nofoodsofflimit #antidiet #nondiet #haes #healthateverysize #EDTLA #eatingdisordertherapyLA #foodpeace


1

There is so much conflicting information on what’s healthy it can be hard to navigate. Not to mention we’ve been brainwashed to believe that thinner/smaller = healthy (it’s not true! You can not determine someones health based on their weight or size).
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So what’s actually healthy? Accepting the body you have been gifted. That doesn’t mean you have to like it, love it, want more of it. You don’t have to agree with every nook, cranny, and dimple of cellulite. It’s coming to a place of peace in your body. To know that you have a good body no matter what it looks like. We can allow unpleasant thoughts about it to come and go without resistance - notice them as if you were watching the clouds pass in the sky. We can observe emotions related to our body like the waves in the ocean, they come, they peak, and then they crash.
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Loving and accepting our bodies are two different things. We ultimately want to get away from hating our body, that doesn’t serve us in any way. However, body acceptance, body neutrality (it’s neither good nor bad), and body respect are attainable for everyone. You are more than your body and your purpose on this earth has nothing to do with intentional weight loss.


12

Love this so much! Sometimes we get too caught up in the “healthy” aspect of food. If you’re not following @stefanireinoldmd you need to!! ・・・ #Repost @stefanireinoldmd ・・・
We need to disentangle morality and self-worth with our relationship with food and our bodies.
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When I walk people through my course, It’s Not About the Food, I’m always amazed at how many times the themes of “good-bad”, “right-wrong” come up.
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This dichotomy serves us well in childhood. We use black-white thinking to help our children be safe and secure in this world. But through adolescence and adulthood, we HAVE TO get rid of this extreme thinking... ESPECIALLY around our relationship with food and our bodies.
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Exercise for you:
Think about one “bad” food.
Ask yourself, when would this bad food actually be considered really good or life-saving?
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On the flip, think of one “good” food.
When would this “good” food be considered harmful or life-threatening?
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Tell me your examples in the comments to help others out. 👇🏻
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The sooner I can help clients detach their morality and self-worth from how they eat and what they look like, the faster the road to healing begins.
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In our current culture though, this really is so SO hard. I know. And depending on our community or support groups, it can be even harder. Just know that this one step alone will do WONDERS for your journey to #foodpeace and finding out what’s really driving your issues around food or your body. Cuz y’all... #itsnotaboutthefood


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Because sometimes you just need a cute little boy in your IG feed...
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What do YOU love to see in your IG feed? Make sure you’re following and liking pics and posts that build you UP, rather than tear you down. .

Social media can be great, but should come with a caution label. Unfollow, unsubscribe, unfriend, and delete are still some of my pals. To keep my own sanity and body acceptance, I am picky with who I follow. You should be too.


9

The first step to losing weight:⠀
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Create a calorie deficit.⠀
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You must eat less than you normally do - CONSISTENTLY!⠀
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My approach doesn't count calories though. Counting calories is not for everyone, nor a long-term sustainable approach.⠀
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Check in tomorrow to learn a few tips on how to create this calorie deficit.


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#Repost @yourhappyhealthyrd2b with @get_repost
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Challenge 9: Reflect on your relationship with exercise. Rediscover joyful movement.
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Remember when we were kids and movement brought us so much joy? We loved playing running bases, kick the can, swimming for hours on end…literally no one could stop us. And usually if we weren't running or jumping around, we were dancing as we were told to sit nicely in our chair. Then after a day of movement we would lay in bed at night and have that wonderful exhausted feeling from moving in the sun and fresh air all day. Remember when movement brought us so much freedom and we felt so strong about what our little bodies could do? We weren't on a planned workout schedule but we somehow moved all of the time anyways. Just as we ate intuitively as children, we also moved intuitively. But just as we lose our intuition and trust in eating, we can lose our intuition and trust in movement. Just as we are bombarded with harmful messages and incorrect motives for eating, we are given the same with movement.
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Today I want you to reflect on your relationship with movement. I am sure we are all in very different spots. Today I want you to consider what your relationship brings you, both the positives and the negatives.
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Maybe you want to add more moment in your life but do not know where to start.
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Maybe you need less movement but don’t feel comfortable slowing down.
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Maybe you need to change up your workout routine that doesn’t bring you any joy.
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Maybe you have a chronic illness or injury and need to find what works for you.
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Maybe you want to find new and fun ways to challenge yourself through movement. (Just to make it clear, there is nothing wrong with wanting to feel stronger and challenging ourselves…I love doing this...it depends on the motives)
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Wherever you are, I want you to reflect. I took a hiatus from exercise for one year to reflect.  After a consistent intense workout routine that went on for years, I gave it up only allowing myself to walk outside and do some gentle stretching. When I came back to exercise, I gained a better relationship with exercise, a new appreciation, and rediscovered my joy of movement


2

Thats how spicy Peppery BBQ is . 😍❤️🔥🔥🔥
Couldn't get the eyes off this one 🍖🔥
"Pullikaaran ithiri choodana😁😌" .
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#Repost @adarsh_gunner (@get_repost)
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1. Peppery BBQ 😋😍❤️
2.Jamaican Jerk BBQ😋😍❤️
3.Chilli Milli BBQ😋😍❤️
4. Peri Peri Fries 😋❤️
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Zangos Grill is now in Edapally,Kochi. They have around 10+ varieties of BBQ chicken and every thing tastes different and all the 3 BBQ's and the fries mentioned above are so yummy and mouth watering. .
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#foodporn #eatkochieat #bbqlove #friends #goodtimes #foodpeace ✌️


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Step One: We've spoken about this before, but Extra Virgin Olive Oil (EVOO) is perhaps the most crucial component of the Med diet!
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🔆What: Aim for around 60 ml-80 ml per day (minimum of 3-4 tablespoons!)
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🔆How: Don't just add it to salads, use it in your cooking! Contrary to popular belief, you can use it for cooking & no, it won't go rancid! EVOO has a smoke point of roughly 210 degrees, which is quite high.
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🔆Why? The evidence is showing time and time again that EVOO is protective against heart disease, cancer and many other inflammatory conditions due to the high antioxidant content. Also, using it in cooking and eating makes us fuller for longer, preventing over-eating🤗
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All recommendations based on the 'Mediterranean Diet Model' documented in: A Mediterranean Diet Model in Australia: Strategies for Translating the Traditional Mediterranean Diet into a Multicultural Setting by George, E et al (2018) 😀 @themediterraneandiet
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#10waysin10days #backtobasics #eatlivemediterranean #eatlive #mediterraneanfood #dietitian #balance #imanapd #ditchthefads #mediterraneanlifestyle #eatlivehappy #dietitiansofinstagram #mediterraneandiet #foodblogger #foodpeace #gomediterranean #evoo #extravirginoliveoil


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Make room for the important things 💛

Repost @ericaleonnutrition with @get_repost
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There are more important things to think about than food and our bodies! When we make peace with food and our bodies, we give ourselves the room to put effort into more fulfilling pursuits. Business ideas! Passions! And so much more. Thanks @thereallife_rd <3


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🍕 🍕 Pizza Selfie 😆😆 - Pizza is not...sinful...shameful...bad...disgusting or something to feel guilty over. It’s an inanimate object with no moral value...a delicious inanimate object 😝😝 PS this pic was taken in the greatest place on earth .... Coachella 🌈🌈 #gathernutrition #pizza #coachella #foodpeace #positivevibes


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What would happen if you went to bed tonight and when you woke up you couldn’t use Instagram? You went to the bathroom and your scale won’t turn on. You go to make breakfast and your food scale doesn’t work either. When you get to the gym you notice your heart rate monitor and step tracker don’t turn on. Your food tracker app crashes every time you try to open it. You discover you can’t use these external sources to live your life by anymore.
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What comes up?
What would be different about your life?
What might be a good outcome of this?
What does this mean about your relationship with food and your body?
Do you trust yourself?
Can you develop body trust, body respect, and body acceptance over time?
Could you strengthen your connection to your body and trust its internal wisdom?
What fears do you have?
Do you worry you will eat donuts every day? Have you ever tried eating donuts every day? Give it a whirl - the desire will fade when you give yourself full permission to eat all foods without guilt.
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You deserve to live a life free from all this diet shit. You do not need step trackers to move your body. You do not need a device to validate your worthiness. You are not a better person for hitting your points or macros. No amount of likes and comments will ever give you a deep sense of worthiness or know that you are enough. You are so much more than whatever that scale says you are.
Let.It.Go.


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Guys- Its nearing the end of Mediterranean Diet Month 😀🙌 Stay tuned for "10 ways in 10 days" where I will be posting 10 basic steps to implementing a Mediterranean eating pattern 😍

#backtobasics #eatlivemediterranean #eatlive #mediterraneanfood #dietitian #balance #imanapd #ditchthefads #mediterraneanlifestyle #eatlivehappy #dietitiansofinstagram #mediterraneandiet #foodblogger #foodpeace #gomediterranean #eatwithjoy


4

Have you ever styled your hair, done your makeup and put on your favorite dress and shoes to go out for a night? You feel amazing and confident, and on the way out the door you catch a glimpse of yourself in the mirror and think, “DAYUM. I look GOOD!” 😍😜🔥 But as soon as you get to your destination you notice a girl who (seems) to have way prettier hair, way better makeup, a way cuter outfit and a way better body than you? 🙄😔

This happens to me all the time. Comparing myself to other women is something I really struggle with, and honestly I feel silly but repeating the mantra in the photo really helps me. You look the same as you did when you left your house when you felt amazing and confident, so why should you feel any different when you see another girl? What do her looks have to do with yours?

I also think it comes down to realizing that WE DON’T NEED TO COMPETE with other women. Everyone is different and beautiful in their own way so we don’t need to differentiate women as “beautiful” or “not as beautiful.” I seriously get so tired of that shit 😒

The quote is not mine but the artwork is! So please give credit if you decide to repost 😊


5

Hello Ladies. I am really excited to share this amazing Guest Post with you. Julie Duffy Dillon @foodpeacedietitian is a Fat Positive Registered Dietitian and host of the weekly podcast, Love Food. She helps women with PCOS promote health without diets. The first time I heard her speak about PCOS was through a webinar. Julie’s knowledge and experience with PCOS was immediately evident and her approach to facing and finding health with this syndrome was so radically different than anything I had ever heard. She blew my socks off.
I have PCOS. I was not diagnosed until I had trouble conceiving my first born. Like many women of my generation, I had been on hormonal birth control since I was 16 and had not experienced a “normal period” since early puberty. After I came off birth control, I patiently waited for my period to return. I waited and waited and waited. Six months later, I finally reached out to a doctored was officially diagnosed with PCOS.

For those of you who do not know, PCOS stands for Polycystic Ovarian Syndrome. It is a fairly common (1 in10 women of reproductive age have it) hormonal disorder. Women with PCOS have elevated levels of insulin and androgens (male hormones) that cause a variety of symptoms affecting overall health, metabolism, appearance, and fertility.
There is no cure for PCOS and it has long term health implications that go far beyond childbearing years. Management strategies usually stem around a diet focused approach aimed at controlling women’s elevated insulin levels. The problem is… diets don’t work. They don’t work for women with PCOS and research suggest they don’t really work for anyone else.
Step in Julie. She is here to tell you there is a different way. There is a path that stems away from yo-yo dieting and the inevitable shame cycle that surrounds diet failure. She is here to show you there is away to help manage your PCOS that feels health affirming with out focusing on the scale. Join me as we learn how to treat PCOS with dignity while learning to love ourselves and our bodies.
✌🏻
@foodpeacedietitian
Link in Profile 👆🏻


3

Don't be like most people! Because if these plans worked for "most people" then we wouldn't have the obesity rates that we do have.⠀
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Do the opposite. Fight for a way of living that makes you happy, keeps you energetic, and still works to lose the weight.⠀
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There's nothing magical out there. What may work for you, may not work for the next, because we are all unique.⠀
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I promise a slower approach works...for the long term.⠀
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No more yo-yoing. ⠀
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Follow me here to learn how to lose weight with a more sustainable approach.⠀
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Invite your friends. Spread the word. Keep trying.


4

“The diet mentality surfaces in subtle forms, even when you decide to reject dieting”
With intuitive eating, the hardest factor (I found) is erasing the dieters voice inside of you. The not so silent passenger you take everywhere with you that dictates how you look and feel and what you eat based on what society deems appropriate for your size. I suppressed that voice for years while becoming healthy- but notice I say suppressed. I didn’t work hard enough at erasing it all together and I realize it might take a lifetime to undo that voice because it resonates so deeply within me and is consistently fed by social media, television, and other women.
That voice is a hard one to muzzle, let alone banish...but is the key to future success. Not only are diabetes and obesity on the rise but so is bulimia and anorexic. The two most extremes have become more of a norm. Although many factors come into play, our inner voice can become our daily demon if we allow it to be.
There are so many steps to refocusing your direction and learning to silence that voice- there are also various tips and tricks that work differently for each person which will be visited later. But for today, how can you show yourself kindness? How can you replace something negative that voice is saying with something positive?
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#intuitiveeating #haes #bodypositive #positivevibes #positivethinking #embracechange #fitnessjourney #myjourney #mentalhealth #mindgains #healthyeating #healthylifestyle #balance #healthychoices #foodpeace #foodfreedom #fitlife #balancedlife #moveyourbody #nomorediets #bodylove #selflove #bodykindness #dietculture


6

1. Peppery BBQ 😋😍❤️
2.Jamaican Jerk BBQ😋😍❤️
3.Chilli Milli BBQ😋😍❤️
4. Peri Peri Fries 😋❤️
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Zangos Grill is now in Edapally,Kochi. They have around 10+ varieties of BBQ chicken and every thing tastes different and all the 3 BBQ's and the fries mentioned above are so yummy and mouth watering. .
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#foodporn #eatkochieat #bbqlove #friends #goodtimes #foodpeace ✌️


10

We need to disentangle morality and self-worth with our relationship with food and our bodies.
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When I walk people through my course, It’s Not About the Food, I’m always amazed at how many times the themes of “good-bad”, “right-wrong” come up.
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This dichotomy serves us well in childhood. We use black-white thinking to help our children be safe and secure in this world. But through adolescence and adulthood, we HAVE TO get rid of this extreme thinking... ESPECIALLY around our relationship with food and our bodies.
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Exercise for you:
Think about one “bad” food.
Ask yourself, when would this bad food actually be considered really good or life-saving?
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On the flip, think of one “good” food.
When would this “good” food be considered harmful or life-threatening?
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Tell me your examples in the comments to help others out. 👇🏻
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The sooner I can help clients detach their morality and self-worth from how they eat and what they look like, the faster the road to healing begins.
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In our current culture though, this really is so SO hard. I know. And depending on our community or support groups, it can be even harder. Just know that this one step alone will do WONDERS for your journey to #foodpeace and finding out what’s really driving your issues around food or your body. Cuz y’all... #itsnotaboutthefood


11

🚨RESEARCH ALERT🚨
Your risk of early death has more to do with your number of healthy habits (smoking cessation, limit alcohol, exercise & eating plenty of fruits and vegetables) than weight💥💥💥
#Repost @fionawiller with @get_repost
・・・
"Conclusions: Healthy lifestyle habits are associated with a significant decrease in mortality regardless of baseline body mass index."


1

One of the things we often notice in our clients with eating and weight concerns is that they are incredibly compassionate, kind and caring people. However, they find it difficult to show the same incredible qualities when it comes to themselves.
Lack of self-compassion, guilt and shame can be significant contributors to disordered eating and poor body image. Radiance is CFIH’s popular self-compassion program for new or existing clients with eating and weight concerns. Over 10 weeks, Radiance explores why negative self-regard can hijack your relationship with food and your body, and how approaching yourself with compassion can help these relationships start to heal.
If you’d like more information about Radiance or are interested in signing up, please follow this link to our website https://cfih.com.au/product/radiance-self-compassion-eating-weight-concerns/
#selfcompassion #selfacceptance #selfcare #kindnessismagic #shamefreezone #grouptherapy #nondietapproach #foodpeace #bodypeace


0

Strength or weight training programs include a prescription.⠀
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Exercise selection is based on the individual, but I typically stick to varieties to the simple, basic movements. ⠀
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Then each exercise is done according to sets and reps.⠀
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For a single exercise, say the bench press, you may do 2 sets of 8 reps. In other words, you complete 8 reps, take a short rest, then do another set of 8 reps. ⠀
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For a superset, you may work opposing muscle groups or the same muscle groups and do the exercises back to back. For example, if you have a squat, a push-up, and a plank, you will complete the first set of reps for the squat, then the push-up, then the plank, and repeat for the remainder of the sets. Rest is usually short between the exercises, and sometimes longer between sets.⠀
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Circuits are great when the time is limited and for altering body comp. They not only incorporate strength but cardio as well. ⠀
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Again, these are common prescriptions I use, but many more exist.⠀
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Let me know if this doesn't make sense. I want to make sure you understand. There's nothing to be afraid of.


1

I’m nervous.
Actually, nah... I’m excited!
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The free workshop I’m running is happening tonight (22/5) and it’s not too late to get signed up. (Link in bio)
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We’ll be kicking off at:
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8pm Sydney time 🌛
11am London time 🌞
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and talking all things thriving without diets. 🔥
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I’ll be sharing 3 core concepts that you gotta know if you want to feel *normal*, at ease and sane around food WITHOUT relying on that “safe” feeling of rules and restriction. (AKA diets!)
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I can’t wait to hang out live and share all the juicy info I’ve prepped with the women that are already signed up. Will you be joining? 🙋🏼‍♀️
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Link in bio to reserve your spot and receive the link to the call! ❤️
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📸 @hayleyrichardsonphotography


2

Yes, you read that correctly. Your relationship with food is more important than the food you eat!
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We loved this quote from Sarah Thompson, eating disorder recovery coach and certified body trust advocate, when she was interviewed by Christy Harrison, MPH, RD, CDN, on Food Psych Podcast.
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How's your relationship with food? Is it stressed, filled with rules, or guilt? Is it peaceful, filled with ease, or satisfying? The impact of a stressful relationship with food is great. It affects everything from our mood to absorption of nutrients.
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It's possible to improve your relationship with food. Please reach out for support if you need it.
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#eatingdisorderrecovery #recoveryispossible #fbt #familybasedtreatment #treatmentworks #edawareness #edwarrior #edsurvivor #nofoodsofflimit #antidiet #nondiet #haes #healthateverysize #EDTLA #eatingdisordertherapyLA #foodpeace


0

On Friday, I heard Mary Dye, nutrition director at @oliverpyatt speak on health at every size. I took away some awesome tidbits !! Like this one :) I love “science not stigma; biology not bias”
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#haes #weightstigma #weightbias #nondiet #edrecovery #edwarrior #2fab4ana #bedrecovery #bulimiarecovery #foodpeace #bodypeace #morethanabody


0

As dietitians, we’ve thoroughly studied nutritional science and human biochemistry (among a few other things 🤓), but when it comes to you and your lived experience in your body, that’s where your expertise comes in. We rely on that expertise. In fact, we can’t do our job of supporting you without it. Nourishment isn’t as black and white as we’d all like for it to be. It expands well beyond the nutritional composition of foods and includes human aspects, like emotion and flexibility (because we’re all human). I can’t tell you when you’re hungry or when you’re full, what foods taste best to you, or how foods feel in your body. I can only provide support and guidance as you find ways to nourish and satisfy your body. Looking for more sustainable eating habits? Check in with your body. It knows best. 🙇‍♀️ #honoryourbody #bodytrust #intuitiveeating #nondiet #nondietdietitian #healthateverysize #haes #fatpositive #youaremorethanyourweight #unlearndietculture #foodfreedom #selfcare #bodyliberation #bodyappreciation #bodypositive #registereddietitian #nyc #newyorkcity #foodpeace #unconditonalpermission #allfoodsfit #dietculturesucks #ditchthefoodpolice


4

#Repost @adarsh_gunner .
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1. Nutella Pancakes (Nutella and dash of
Chocolate chips)
2. Raffaelo Waffwich original base waffle with coconut flavoured white chocolate filling and dessicated coconut)
3. Tiramisu Waffle(Original waffle with homemade Tiramisu
cream and icecream)
4. Chocolate Orange Waffwich (original waffle with orange
flavoured choclate filling)
5.Apple Butterscotch Shake
6. Milano Chocolate Shake

Kudos to the whole team of @wafflebaeofficial and to my
buddy behind the idea and the owner of the eatout @riyaz_kamar Their waffle is the best I have had. Its crispy
at the end and soft in the middle which is the best part. All the items are yummy and their shakes are also a must try.. #foodporn #eatkochieat #kochiiswaffled #wafflelove #yumminess #goodtimes #foodpeace


0

1. Nutella Pancakes (Nutella and dash of Chocolate chips)😋❤️❤️
2. Raffaelo Waffwich(original base waffle with coconut flavoured white chocolate filling and dessicated coconut)😋❤️
3. Tiramisu Waffle(Original waffle with homemade Tiramisu cream and icecream) 😋❤️
4. Chocolate Orange Waffwich (original waffle with orange flavoured choclate filling)😋❤️
5.Apple Butterscotch Shake 😋😋❤️
6. Milano Chocolate Shake 😋❤️
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Kudos to the whole team of @wafflebaeofficial and to my buddy behind the idea and the owner of the eatout @riyaz_kamar 😍. Their waffle is the best I have had. Its crispy at the end and soft in the middle which is the best part. All the items are yummy and their shakes are also a must try.. ❤️❤️
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#foodporn #eatkochieat #kochiiswaffled #wafflelove #yumminess #goodtimes #foodpeace ✌️


0

“I just ate pizza, I’m so sorry!”
Some one actually said this to me this weekend. Do you even know me? 💁‍♀️🍕
📣Listen up 📣FOOD IS FUEL📣 It’s essential to our living (Translation: If you don’t get it you die)
👉Stop apologizing for listening your body and eating what will nourish and satisfy you
👉Stop eating what you think you “should” eat {Eat what sounds good in the moment. Your body is wise - it’s going to ask for what it needs}
👉Stop ignoring hunger and cravings
👉Start trusting your body and it’s needs whether that is 🍎🥦🍌🥝 or 🍕🌯🍟🍦


2

This is your Monday morning reminder to not take life too seriously ✨🤘🏼🧜🏼‍♀️☄️


8

To follow your dreams you must do the work!


2

Every so often I drop some bombs and point out how disordered the majority of diet advice is on here - but what about the info that isn’t being posted? We are influenced by the accounts we follow, keep in mind we will never know what’s truly going on behind that phone screen or what they’re doing the other 23.75 hours in the day.
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💫Your favorite fitspo account may be throwing up all their meals but guess what, that’s not an instagramable pic.
💫This influencer may have become so fearful of foods she hasn’t cooked or weighed she hardly goes to social/family events anymore, at least not without significant distress or a Tupperware of her own food in hand.
💫That coach might weigh herself every day... maybe 5-10 times a day.
💫When someone says they follow a 90/10, 80/20 ratio of food, they don’t actually do an analysis on the accuracy of this. You also have no idea what food they consider the 20% or if there is a complete Stage 4 meltdown when they eat it. Stage 5 if they had more than they planned to.
💫That motivating fitness account dropping lbs and showing off transformation pics may be engaging in behaviors that would be diagnosed as Anorexia Nervosa but since they’re in a larger body they’re getting celebrated and praised.
💫Just because someone posts an ab shot and claims they don’t diet, cut out foods, or weigh themselves, it doesn’t mean they’re being 100% honest. Or that they’re not just trying to sell that supplement in their hand they swear by.
💫If you notice someone posts the same five foods, these are probably not magical superfoods, they might only feel safe eating those five things.
💫The bikini competitor prepping hard for her show could have had a seizure earlier today as she grinds away.
💫Your favorite blogger might not eat salad because it can have the same macros as a whopper.
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This is not to throw shade on anyone struggling with any of the common issues above, I hope everyone can get the support and help they need!
My point is to raise awareness on what could be hidden from IG so we need to watch our assumptions and resist comparing ourselves to others. We don’t have the full story!! It really may not be as easy or healthy as it seems.


28

Reposted from @alissarumseyrd. Send her any questions about the great info below. ・・・ Do you ever feel guilty after eating certain foods? Food and Guilt are two things that have NOTHING to do with one another - yet almost everyone I know would answer "yes I often feel guilty after eating!" 😔 This week's #IntuitiveEatingQandA addresses how to deal with food guilt 👇🏼Other questions? Comments? Share below or DM me🤗

Q: I always feel guilty after eating certain foods. I know it’s important to not label food as good or bad, but I'm struggling with giving myself permission to eat all foods without feeling guilty or bad about it. Any advice on how to deal with this?

A: Making peace with foods is one of the hardest things to do - it takes a long time to undo the damage that dieting/diet culture has done. In order to start to change that internal dialogue (aka the food police that's judging all your food choices!):⠀
Step 1: Recognize the food police thoughts and realize that they are not helping, only hurting.
Step 2: Start to reframe the thoughts.

A few tips on how to do this:
👉🏼Make observations without making judgments. Thoughts like "I skipped breakfast and was starving by 12pm" or "I had those cookies last night but didn't really pay attention to how they tasted" are free of judgment.
👉🏼Change the voice that plays in your head. After you identify a "food police" thought, replace it with a more realistic thought. For example "I am learning to include foods I find satisfying and enjoyable" and "I am learning to trust my hunger and body cues".

👉🏼👉🏼I have a blog post that goes into this more - link in bio, click "food police" or go to alissarumsey.com/blog and search “food police”
#intuitiveeating #howtoeat #nofoodguilt #antidiet #nondietdietitian #foodpeace


0

I really dig this infographic. I've used it for many things but this time I'll use it in the context of the "oil-free" diet trend. Oil-free is a fad that has been around for some time but I have seen it pop up more and more recently. It is exactly what it sounds like - no oil. No oil in cooking, no oil in baking, no oil in sauces or dressings.
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Why? The oil-free diet position believes oil is bad for you, is heavily processed (every food you eat is processed in some way), serves no nutritional purpose, and can be a source of hidden calories.
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Yes cooking with oil provides more calories than cooking with water but there are many reasons we use oils! Cooking in oil provides flavor, oils provide tenderness in baked goods, oil cooks foods in ways water cannot, foods do not stick in oil, oils can provide important fats our bodies need and help us to absorb vitamins A, D, E, and K! Only 5% of the K1 found in cooked spinach is absorbed but adding a fat or simply cooking with oil increases bioavailability (how much can be absorbed) to 13%!
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So here is a graphic to show you which oil to use when and what nutrients various oils can provide.
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#allfoodsfit #oilfree #sportsnutrition #sportsdietetics #foodfreedom #factsnotfear #science #dietitian #foodjustice #knowledgejustice #standforscience #evidencedbased #sciencebased #nondietdietitian #nutrition #foodpeace #haes #healthyateverysize #recovery #intuitiveeating #enddietculture #mindfuleating #donoharm #everybodydeservesrespect #advocacy #activism #rdsofinstagram


2

#Repost @alissarumseyrd with @get_repost
・・・
Do you ever feel guilty after eating certain foods? Food and Guilt are two things that have NOTHING to do with one another - yet almost everyone I know would answer "yes I often feel guilty after eating!" 😔 This week's #IntuitiveEatingQandA addresses how to deal with food guilt 👇🏼Other questions? Comments? Share below or DM me🤗

Q: I always feel guilty after eating certain foods. I know it’s important to not label food as good or bad, but I'm struggling with giving myself permission to eat all foods without feeling guilty or bad about it. Any advice on how to deal with this?

A: Making peace with foods is one of the hardest things to do - it takes a long time to undo the damage that dieting/diet culture has done. In order to start to change that internal dialogue (aka the food police that's judging all your food choices!):⠀
Step 1: Recognize the food police thoughts and realize that they are not helping, only hurting.
Step 2: Start to reframe the thoughts.

A few tips on how to do this:
👉🏼Make observations without making judgments. Thoughts like "I skipped breakfast and was starving by 12pm" or "I had those cookies last night but didn't really pay attention to how they tasted" are free of judgment.
👉🏼Change the voice that plays in your head. After you identify a "food police" thought, replace it with a more realistic thought. For example "I am learning to include foods I find satisfying and enjoyable" and "I am learning to trust my hunger and body cues".

👉🏼👉🏼I have a blog post that goes into this more - link in bio, click "food police" or go to http://alissarumsey.com/blog and search “food police”
#intuitiveeating #howtoeat #nofoodguilt #antidiet #nondietdietitian #foodpeace


4

I love #selfcareSunday but really, #selfcare should be a daily practice. It takes a lot for us moms to put ourselves first, but I truly believe when we take care of our own inherent needs, our kids and family units are better.
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The whole martyrdom and sacrificial roles that we play get us nowhere. When you’re not healthy, no one is healthy.
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I’ve recently had to take heed and follow this advice for myself... hence why I’ve been a little quieter on my stories lately. Also to know for you fellow helpers and healers out there (which is most mothers as well), we take the biggest brunt. So it’s even more important that we prioritize our own well-being so that we CAN care for those around us: whether kids or family or clients.
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Ask yourself: what do you NEED right now?
Sleep
Mental rest
Fun
Pleasure
Connection
Movement
Nourishment
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Whatever it is, go do that!
Make everyday a self care opportunity!
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📷inspired by @chr1styharrison


4

What foods have you avoided for sake of staying within your food rules or diet guidelines?
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⬇️ Comment below and tell me.
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💕💕 The Intuitive RD
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.. #Repost @drclaudiatfelty with @get_repost
・・・
Raise your hand if you’ve ever fallen for “I’ll pass on dessert, I swear this brownie is just as good as the real thing” 🙋🏼‍♀️
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I totally get it friend, I’ve been there too. I can honestly say there was a period of time where those bars on the left were my go-to and only dessert option.
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Here’s the problem, if you’re craving a piece of chocolate cake 🍰 or a real brownie these bars will never truly satisfy you, and that lack of satisfaction will eventually lead to bingeing on the very food you were avoiding in the first place.
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Just have the brownie. You’ll end up feeling satisfied and content which is so much more important than making sure your #macros are on point everyday. As a bonus you’ll end up #bingeeating less.
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#foodfreedom #satisfaction #satisfy #satisfyingfood #delicious #brownie #eatthebrownie #binge #control #eat #eating #foodpeace #foodie #foodlove #foodlover


10

@yourhappyhealthyrd2b pulled off a super successful #ditchthedietchallenge this week! Swipe 👉 to see all the ways you can start your journey of a diet free life! Plus read below 👇
Repost @yourhappyhealthyrd2b with @get_repost
・・・
WOOHOO! 🙆‍♀️Day #1 of our #ditchthedietchallenge // It is hard to imagine a life without dieting. However, that is what I want you to image today. //Today’s challenge is to take a look at your personal history with dieting and do some reflection. Then imagine what a life without dieting would look like.
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I chose to make the first challenge one of reflection in order to get you to start thinking about what you want out of this challenge and why you want it. I want you to begin this challenge by understanding your motives for participating in the challenge in the first place.
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Dieting gives us a lot of unnecessary negatives in our lives. You may have heard that dieting causes slowed metabolism, weight gain, preoccupation around food and body, self-doubt, loss of muscle, disordered eating tendencies, guilt, fear, and anxiety around food, a cycle of overeating and under-eating, for you to disconnect from your body and to lack trust in yourself, and causes a lower quality of life. .
Besides what it has given you, I want you to think about what it has taken away.
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Whenever I think about dieting…I think about this. Health is supposed to allow us to fulfill our life’s purpose, not to be our purpose in life.
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When we diet, so much of our time and attention goes to the diet. The diet usually takes priority…priority to social activities, self-care, fun, experiences, and basic human needs… like appropriately fueling your body. When we prioritize dieting, our time and energy go to dieting which means our time and energy is taken away from our life to do so many more worthwhile things. Dieting takes us out of the movements we will never get back because we are too preoccupied with diet culture. .
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So I ask you to reflect today. Why do YOU want to swap dieting for intuitive eating? How would a life free of dieting look?
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Happy reflecting! May it bring you more purpose for this challenge.


2

Introducing my favorite dinner ever: Chicken of the Gods! This is a dish originally from @balihairestaurant (where my San Diego peeps at?) that my dad has been making my entire life that’s all our favorites and that Casey finally tried tonight. Crispy chicken, white rice, and broccoli in the most delicious cream sauce and toasted sesame seeds. Just so much yum. Then German chocolate cake for my sisters’ birthdays. Lots of delicious food today. #chickenofthegods #balihai #chicken #rice #broccoli #favoritedinner #germanchocolate #cake #chocolatecake #intuitiveeating #intuitiveeatingjourney #mindfuleating #antidiet #lifeafterketo #lifeafterdiets #haes #balancednotclean #selflove #nondiet #foodpeace #allfoodsfit #bodylove


4

Well we're officially half way through the #ditchthedietchallenge and today we're talking about the importance of educating yourself on the science that supports the anti-diet movement, HAES, and intuitive eating. Because we're not just making this stuff up. As dietitians we're required to practice evidence-based science and we have an ever-growing body of literature telling us dieting, restriction, weight cycling, food and body obsession, and weight stigma are harmful and promote everything from dissatisfaction of self to overeating to more serious mental health concerns like eating disorders. .
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Please be reminded that an eating disorder is considerably more harmful than any food choice you've previously been told is "bad." So if you feel like your cycles of chronic dieting have brought you close to an unhealthy and obsessive relationship with your food or your body, I urge you to find a dietitian or therapist in your area who works from a HAES and/or intuitive eating lens. .
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If you swipe right you'll see I've included some eye opening facts and statitistcs straight from the literature that my friend and colleague @yourhappyhealthyrd2b has put together. Please check out her page and original posts for this challenge that she orchestrated for everyone. .
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I always recommend further reading if you’re interested in this important work so keep swiping right for some of my favorites!


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What up ✌🏼 I’m back after taking a week off of most social media. I just needed some time off for a couple reasons. I was tired of seeing highlight reels, perfectly posed and edited photos, groups of girls with flawless smiles plastered on their face... I just couldn’t take it anymore.

I feel conflicted because I want to feel happy for others when they’re happy and experience success, but when it seems like Instagram becomes a contest on who has the healthiest plate, the best bikini body, the best vacation, etc. I just can’t look at it anymore because I begin to think my life is absolute shit and take everything I have for granted.

So, here I am. I’m not here to show you I’m perfect. I’m not on a perfect vacation flaunting my perfect body in my perfect bikini with my perfect smoothie bowl and perfect makeup and perfect husband. I have bad days, I go out with no makeup with my hair in a day old messy bun, my boyfriend and I argue, I forget to shave, I fail, I skip the gym, I have cheat meals... Hell, this selfie was taken in my boyfriend’s beat up work truck with no air conditioning and I look half asleep. I’m far from perfect, but I’m real.


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How many times have you read about someone curing their diabetes or PCOS with food? Feel frustrated you can't too?? Listen to latest Love Food Podcast episode dropping Monday for ways to move forward while healing your relationship with food and your body.
#podcast #podcastlife #lovefood #foodpeace #intuitiveeating #recovery #binge #diabetes #prediabetes #haes #pcos #pcosfood #pcosintuitiveeating


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When I stopped keto, I thought I’d have bagels for breakfast every single day. It’s been over a month and this is the first bagel I’ve had?! I walk by a bagel shop pretty much every day at work. I could have one any time. It kind of makes them less *special* to know I can have one whenever. Casey got up early to pick up bagels this morning and mine sat in the bag until I got hungry. I ate this half and will have the other half later. “Bagels are worse than donuts! So many carbs!” But I’m trying to quiet those voices in my head and just enjoy it and move on with my day. #intuitiveeating #intuitiveeatingjourney #mindfuleating #antidiet #lifeafterketo #lifeafterdiets #haes #balancednotclean #selflove #nondiet #foodpeace #allfoodsfit #bodylove #bagel #creamcheese #everythingbagel


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#Repost @yourhappyhealthyrd2b with @get_repost
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Challenge #5:
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Warning: This is a vulnerable one guys and it probably the hardest of them all…but coincidently it is the most important (in my opinion). It is the one that takes the longest and requires deep reflection and strength. However, once you master this one, you really master it all and it makes all of the other challenges a piece of cake 🍰.
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So here it….
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Challenge #5: Practice self-compassion and acceptance. Smash the scale. Stop analyzing your bodies in the mirror. Reflect on how you speak to yourself.
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We are born in a world where accepting and loving ourselves is a hard thing to do. However, it doesn’t have to be this way.
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As @dietitiananna explains- "body hatred is a learned behavior." Unlearning this behavior is a no easy feat. However, lucky for us…"we can do hard things."
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So…we knew this challenge was coming. We can not talk about ditching diets without talking about body image. They are so tightly intertwined.
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I will share a bit of my experience since it is a challenge that requires vulnerability and if I can do it, you can do it too. However, before I tell you my story, I am going to give away the ending - When I worked on body image, changed my self-talk, and learned to show myself self-compassion, everything else fell neatly into place...after I cleaned it up, rearranged it, then cleaned it up again...you catch my drift. It is not a linear journey.
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I am choosing to tell you a little of my story for this post to show you that where you may be on your journey may not be where you want to be BUT that does not mean that it is where you will be forever. Thoughts are not forever. Feelings go away.
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For a long time, I fought with my body and myself. Once upon a time, I was dependent on the scale, analyzed my body in the mirror, hid my body, and always wished I could change it. A bad body image day would ruin my week. Only on days when I was pleased enough with my body would I fully allow myself joy. Years went by and I spent a lot of my energy hyper-focused on body….not ONCE realizing that I could just choose to accept my body as it was instead. (Continue reading in comments ⬇️💕)


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Stop and take a breath today ☀️


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It’s Aloha Friday 🌺🌴 as they say here in Hawaii 🌈 Aloha has many meanings and is so complex there is no English equivalent. In short it is:
Love
Compassion
Peace
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These remind me of the components of this journey towards food peace, managing emotions/life, and embracing ourselves.
As the weekend approaches and the anxieties that can come with that bubble up, remind yourself:
🌺Your purpose in this life is not to lose weight or constantly diet
🌺The people who matter the most to you do not define you by how you look
🌺You are here to do so much more than be a pretty thing to look at
🌺You deserve to live a joyful life free from weighing, measuring, and tracking your worth by grams, pounds, reps, and treadmill minutes
🌺You deserve love
🌺You deserve compassion
🌺You deserve peace
🌺Live Aloha


5

As if I needed another reason to love @holydonutmaine, the founder, Leigh Kellis, has just published this book 😍

Women Who Need Donuts 🍩 is about Leigh’s journey to let go of dieting and how that lead her to built a very successful, (and delicious) business. The Holy Donut is a Portland, Maine icon. If you’ve ever been to Portland, you’ve probably heard of this place; it’s a must👌

The last line on the back of the book reads “making decisions out of love can have great results” 💕so I already know I’m going to enjoy this read 📖

I’ll be digging into my favorite lemon donut (*ahem* it’s actually already gone) today, and digging into this read tomorrow on my flight to Austin, TX for @todaysdietitianmagazine Spring Symposium #TDinAustin. Who else is going?!

#womenwhoneeddonuts #donutsforall #portlandmaine #theholydonut #outoflove


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#Repost @yourhappyhealthyrd2b with @get_repost
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Challenge # 4: Do away with the calorie counting and honor your hunger.
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Today I want you to try and rethink the misconceptions around hunger, rethink your habits of calorie counting, and eat when you are hungry.


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My first attempt at making homemade sauerkraut is a FAIL! ⠀
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It’s been 5 weeks since I made it. It’s moist but dry. There is no extra liquid whatsoever. The pickle puck at the top has a greasy film on the top. It kinda smells like alcohol. ⠀
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I can’t bring myself to taste it. 😬
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The onions are not bad though! I like them on my burger. ⠀
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@Masontops any suggestions?


3

We listen to our thirst by drinking, we listen to our urge to pee by peeing, we listen to exhaustion by getting rest. We have many bodily cues that we don’t think twice about and when it comes to hunger it should be no different. However, when dieting, it can be met with delayed attention, loathing and judgement. We even buy products that make hunger go away! “But I don’t trust my body” is one of the most common worries I hear when people start their journey with Intuitive Eating. Let’s examine some common dieting thoughts that require you to tune out your body. 🤔don’t eat past “x” time (even if I’m hungry? Yep)
🤔don’t surpass “x” calories (even if I’m hungry? Yep)
🤔try not to get too full (even if I’m still hungry? Yep)
🤔drink more water if you are hungry 🤔purchase supplements that suppress your hunger... WAIT WHAT!? (see @beauty_redefined recent post at Kim Kardashian, it’s golden)

It’s no wonder body trust isn’t there when honoring a VITAL bodily cue is conditional. If you want to start building body trust, start LISTENING instead of suppressing.
Ignoring your hunger will leave you at odds with your body. It’s not always an easy thing, and can feel really scary, i get that, but try getting to know your body by TUNING in and ASKING questions. I mean, how else do you build a healthy relationship? By opening up a line of communication.
Some sample questions to help you get to know your hunger:
✨What does hunger feel like to you?
✨What signs does your body give you?
✨What does it feel like to be too hungry?
✨What does your fullness feel like? ✨What does over fullness feel like?
✨How do you judge hunger? Why?
✨How do you judge fullness? Why?
Understand that if you have been out of the habit of listening to hunger and fullness cues, it may take some time to get back in tune and may require some help of an IE professional to guide and direct you. I honestly didn’t really GET TO KNOW mine until I started this work and it has been a game changer.
Start listening, your body has a lot to say and it’s smarter than any diet out there. #ditchthedietchallenge


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