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Loving food isn't the problem.
The belief that you're not allowed to love food is a big problem.
It baffles me that people say "I just love food" as if it's a bad thing! The permission to fully allow yourself to love & enjoy food is your choice - and I can help get you there. We ALL have to eat food for the rest of our lives - shouldn't we learn to love, appreciate and enjoy eating?
Let’s normalize loving food in 2021! The food guilt & the mind trickery has got to go. If you’re ready to make peace with food, I encourage you to start with The Intuitive Eating Journal: 30 Mindful and Instinctive Thoughts to Start Your Day, now on Amazon!
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Try Habit Stacking
A lifestyle change requires changing something you do on a daily basis.
The secret to success is found in your daily routines. Think of the things you do every single day. Whether that be brushing your teeth, having a morning cup of coffee, or taking a shower. These are great opportunities to implement another habit on top of the things you already do each day. For example, you could do squats every time you brush your teeth. Another example is to do a one-minute mindfulness practice before eating breakfast, or drink a glass of water before you go for that morning cup of coffee. When you stack a new habit on top of an old habit, you are more likely to follow through with it.
Keeping track of your habits in order to document your progress is an important factor in staying motivated. Being able to visually see the progress you make is rewarding in itself! Start a habit tracking journal, write it in your planner, document online, or use an app on your phone.
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What i've learned about intuitive eating and pregnancy
What does it mean to merge pregnancy with intuitive eating?
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Let’s start with this:
- No restriction, all foods are welcomed without guilt. (YAY!)
- No food rules (but always adhering to the food safety requirements!).
- Listening closely to what you’re in the mood for, what’s satisfies you and evaluating how the food may make you feel afterwards.
I found that pregnancy is very intuitive. Listening to your body is so important when you’re faced with nausea, changes in appetite, dizziness, significant fatigue, heartburn, etc.
However, intuitive eating during pregnancy is NOT an all-out-free-for-all that doesn’t consider nutrition & health. After all, intuitive eating is a framework of 10 principles, each equally important.
Healing your relationship with food prior to pregnancy is extremely beneficial. Food can simply be food without any type of label or connotation. Food can be chosen based on preference, satisfaction, and how the food choice makes you feel afterwards.
Does this topic interest you? Check out my recent blog post: What Pregnancy Has Taught Me About Intuitive Eating
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Virtual Nutrition Counseling
Thanks to technology, I am able to give you guidance at the times that work best for you. Whether you have free time on your lunch break, after the kids are asleep, or on a Saturday morning: I am there in real-time. This takes the stress, time, & cost out of driving to and from appointments. Join the waitlist!
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New Year's Resolutions Unrelated to Weight
Millions of people make New Year’s resolutions in hopes of making a positive change. New Year’s resolutions aim to bring awareness to what’s working, what’s not, and what we want to do differently. A recurring theme is to create an active approach to health and fitness. In fact, the top three resolutions years past included dieting, exercise and losing weight. While these ideas can be beneficial (depending on your approach), looking at the full picture of our health is equally important.
This year, consider other strategies for health improvement that will help you feel strong and balanced without relying on a scale.
1. Resolve to clean up your social media feeds. Considering the amount of time we spend scrolling through news feeds, the tone of the posts we’re reading can change the trajectory of our whole day. Tailor your news feed to deliver only accurate and relatable posts that lift you up and inspire you.
2. Resolve to prioritize self-care. For example, say “no” more often. Strategize ways to improve your quality of sleep. Make time to meditate. Revisit an old hobby.
3. Resolve to get outside. Spending time in nature is starting to be recognized as one way to improve mental health. Scientific studies have shown that nature experiences can benefit our psychological well-being and cognitive function.
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Dieting and Weight Cycling
Trying to manipulate the size of your body by trying to eat less & less always backfires. It’s been proven that restrictive, depriving weight loss diets are unsustainable 95% of the time. The repeated loss & regain of weight greatly affects both mental & physical health. This causes way more harm than any good!
I am living proof that it is possible to make peace with food, starting with the renewal of your mind! I was able to reclaim the space that dieting had been taking up in my mind & in my life, & so can you! Read my story here.
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Fudgy Black Bean Brownies
The secret to moist gluten-free brownies is black beans! Black bean brownies are a decadent dessert that provides a special boost in fiber and protein– just in time for National Heart Month (February). I challenge you to keep the beans a secret and see if anyone notices!
Ingredients:
- 1 15 ounce can of black beans, rinsed and drained
- 3 large eggs
- 3 Tbsp flavorless oil, like canola oil or sunflower oil
- 1 tsp vanilla
- ¼ cup unsweetened cocoa powder
- 2/3 cup sugar
- ½ tsp baking powder
- ¼ tsp salt
- ½ tsp finely ground or instant coffee (optional)
- ½ cup semi-sweet chocolate chips
Instructions:
Preheat oven to 350 degrees F (176 C). Puree black beans in food processor into a rough paste. In a large bowl, mix together the bean puree, eggs, oil, and vanilla.
In a separate bowl, combine cocoa powder, sugar, baking powder, salt, and coffee (if using). Add the dry ingredients to the wet ingredients, then stir in chocolate chips.
Grease an 8×8 or 9×9 inch pan, then line with parchment paper. Pour in batter and bake for 30 to 40 minutes, or until the edges are visibly cooked and the center doesn’t jiggle much when you shake the pan (a toothpick may still come out a little gooey, that’s fine!)* Allow brownies to cool before cutting. Makes 16 brownies.
Makes 16 brownies.
Nutrition Information:
Serving: 1 brownie
Calories: 117, Carbohydrates: 16g, Protein: 3g, Fat: 5.3g, Saturated fat: 1.5g, Trans fat: 0g, Cholesterol: 31mg, Sodium: 49mg, Potassium: 92mg, Fiber: 1.4g, Sugar: 11.4g
This recipe was adapted from Live Eat Learn.
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There’s a vast difference between treating the effects and adjusting the cause.
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