Mango Dietitian

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Mango Dietitian

Hello and welcome! I'm Aisling, a registered dietitian from Kerry, Ireland. Do stick around

I'll be using this blog to talk about body image, health at every size and evidence based nutrition.

20/10/2020

To the people that think that fat shaming is an appropriate way to make larger bodies become thin bodoes. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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18/10/2020

I know, sounds weird. But really, have you ever taken your eyes out of your head and turned them around and looked at yourself? No, right? ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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The information that we have about how we look mainly comes from mirrors. And mirrors are complex. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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When we look in a mirror, we think the image we get back is a 100% accurate image of ourselves. But, the size of the reflection isn't accurate. It's scaled. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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A typical full-length mirror reflects us as half of our actual height. So if you're 5 foot, in your reflection you're 2.5 foot. But we don't notice that right? We think the reflection is an absolute fact. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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So the scale is different. But, as well as that, how we perceive the image is affected by our subconscious. And fear makes things appear bigger than they are. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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For example, studies show that people who are afraid of mice will overestimate the size of a mouse. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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It's thought that this same effect applies to people who are afraid of fatness. If you're afraid of having a big belly, your subconscious sees the threatening item as bigger than it actually is! ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Do you feel stressed when you look at yourself in the mirror? Maybe use this to try to rationalize those fears - Remember that mirrors are complex, the size of things seen in mirrors isn't accurate and we tend to see disliked body parts as bigger than they actually are. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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~⠀⠀⠀⠀⠀⠀⠀⠀⠀
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15/10/2020

This person may interpret the weights like this: ⠀⠀⠀⠀⠀⠀⠀⠀⠀
~⠀⠀⠀⠀⠀⠀⠀⠀⠀
Monday: Ok, I'm gonna be really "good" this week and eat well ⠀⠀⠀⠀⠀⠀⠀⠀⠀
Tuesday: WTF? I ate so well yesterday? Okay, I need to be stricter with my food. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
Wednesday: Oh god, I even went for a run and I haven't lost any weight. What's wrong with me? ⠀⠀⠀⠀⠀⠀⠀⠀⠀
Thurs: Wohoooo, my hard work is paying off ⠀⠀⠀⠀⠀⠀⠀⠀⠀
Friday: What? Ok, I can't get a takeaway this weekend. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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In actual fact, what's happening here is... absolutely nothing. The person's weight is maintaining at around 60kg with normal day to day fluctuations. They started at 60kg on Monday and end at 60.1kg on Friday.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Weighing ourselves daily makes us focus on the day to day fluctuations - which are inevitable. It can also make us feel like our weight is a direct reflection of what we ate the day before. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Truth is, our weight will probably change every day. This is usually because of fluid shifts. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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How often are you weighing? Do you assume your weight fluctuations are a result of what you've eaten the day before? Worth thinking about.

10/10/2020

A lil reminder for anyone who needed it. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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When I see phrases like this I think of something Blindboy always says in his podcast - We have inherent value as human beings. Im better than no one, no one's better than me.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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I think it's nicely put. Also can you tell Im a blindboy superfan? :P ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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25/09/2020

Just a little reminder 💛🌻🌸 ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
image by the lovely ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀

22/09/2020

Do you weigh yourself? If so, how often? ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Do you feel like you have to react to your weight? For example, by dieting if it goes up? Does it affect your mood if your weight goes up? ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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If so, try to remind yourself that our weight is 60% water! It would take a trend of weight gain over a few weeks to actually confirm that someone is gaining weight. Most day-to-day fluctuations are just changes in fluid ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Is it worth reviewing your weighing practices? Is it helpful to weigh yourself at all? Are you giving too much power to the scales? ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Is it time to ? ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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04/09/2020

In my last post, I talked about challenging black and white thinking around food ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Black and white thinking makes us believe that food is either good or bad, healthy or unhealthy. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Thinking this way promotes food guilt. We feel guilty when we've eaten a "bad" food. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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In reality, nutrition is way too grey for foods to fit into perfect boxes of good vs bad ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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One way to challenge black and white thinking is to realize that every single food has something positive to offer ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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So, what about chocolate? Can you tell me something good about eating chocolate? ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Comment of DM! Would love to hear!

01/09/2020

Please excuse me while I get a bit conspiracy theory - We're being fed the story that our bodies aren't good enough by people that profit off dieting. Ok, I'm done. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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30/08/2020

Do you classify foods as good vs bad? Healthy vs unhealthy? 🤔🤔⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Do you think "I'm being good today" or "I'm having a cheat day" 🤔🤔⠀⠀⠀⠀⠀⠀⠀⠀⠀
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These may be signs that you're using black and white thinking around food. 🥘🥙🍛🍲⠀⠀⠀⠀⠀⠀⠀⠀⠀
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But, food isn't black and white. Food is GREY. Really grey. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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This means that every single food has something positive to offer. 😊😊⠀⠀⠀⠀⠀⠀⠀⠀⠀
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When challenging black and white thinking with clients I often ask for an example of a "bad" food. I then ask them to tell me something good about this food. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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People often say a food like pizza. 🍕🍕🍕🍕. So can we think of something good about pizza?⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Well, the base is a carbohydrate which gives us energy. The cheese is dairy which gives us calcium. The salami provides protein and iron. It usually has fat which the body needs to absorb fat-soluble vitamins. It's a social food that can easily be shared with friends. It's super yummy. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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That's a lot of "good" things about something that we're calling "bad", right? 😂⠀⠀⠀⠀⠀⠀⠀⠀⠀
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So is pizza still "bad"? Or is it in a grey area? 🤔🤔🤔⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Challenging these black and white thoughts around food can help with food guilt.😊😊😊⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Instead of thinking this is bad, we can remind ourselves that every single food has something positive to offer. 🥘🍛🥙🍕⠀⠀⠀⠀⠀⠀⠀⠀⠀
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28/08/2020

A few weeks ago, I put a question on my story asking what food groups people limit. The most common answer by far was carbs and fat. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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So I wanted to do a little myth-busting around fat fear 😋⠀⠀⠀⠀⠀⠀⠀⠀⠀
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We often hear that we should eat more vegetables because they have antioxidants. 🍅🥔🥕🥒⠀⠀⠀⠀⠀⠀⠀⠀⠀
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What we don't hear is that eating a source of fat with veg improves the absorption of some antioxidants⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Lycopene and beta-carotene are antioxidants that help protect cells from damage. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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We get lycopene from red and pink foods. Like tomato and watermelon. Beta-carotene is often in orange food, like carrots. 🥕🥕🥕⠀⠀⠀⠀⠀⠀⠀⠀⠀
~⠀⠀⠀⠀⠀⠀⠀⠀⠀
One study measured how much lycopene we absorbed from a tomato salsa. They found that when the tomato salsa was eaten with avocado (fat) we absorbed 4 times as much lycopene 😮😮⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Ever feel guilty about eating fat? Use this to neutralize those diet thoughts. 🌻🌻🌻⠀⠀⠀⠀⠀⠀⠀⠀⠀
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25/08/2020

Fat gets a lot of criticism in the press. It's true that too much saturated fat raises cholesterol and increases the risk of cardiovascular disease. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Does that mean we should never eat fat? Of course not! 🌻⠀⠀⠀⠀⠀⠀⠀⠀⠀
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No food is either "good" or "bad". Every food has something positive to offer. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
~⠀⠀⠀⠀⠀⠀⠀⠀⠀
Realizing this helps with food guilt. Food guilt can only exist when we think in black and white terms - where food is only good or bad 🌻🌻🌻⠀⠀⠀⠀⠀⠀⠀⠀⠀
~⠀⠀⠀⠀⠀⠀⠀⠀⠀
Fat has many benefits for our bodies. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
~⠀⠀⠀⠀⠀⠀⠀⠀⠀
The human brain is about 50% fat - makes sense that we need fat for it to function properly, right? ⠀⠀⠀⠀⠀⠀⠀⠀⠀
~⠀⠀⠀⠀⠀⠀⠀⠀⠀
Studies have shown that not eating enough fat can actually lead to impaired brain performance 🧠🧠🧠⠀⠀⠀⠀⠀⠀⠀⠀⠀
~⠀⠀⠀⠀⠀⠀⠀⠀⠀
Ever feel guilty for eating fat? Try using this to check that black and white thinking and remember every food has something good to offer. 🧠🧠🧠🧠⠀⠀⠀⠀⠀⠀⠀⠀⠀
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23/08/2020

A reminder for anyone who needed to hear it 🌻🌻🌻🌻⠀⠀⠀⠀⠀⠀⠀⠀⠀
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18/08/2020

Do you hang onto clothes that don't fit anymore?👚👚⠀⠀⠀⠀⠀⠀⠀⠀⠀
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These can feel like "goal clothes". We can think "when I reach my target weight these will fit me again" ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Letting go of these clothes can feel like letting go of our goal weight or our hope to lose weight. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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But really, we can't let go of diet culture when we have these clothes still hanging around - reminding us that our current body isn't good enough. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
~⠀⠀⠀⠀⠀⠀⠀⠀⠀
Is it time to say goodbye to these clothes?👚👚⠀⠀⠀⠀⠀⠀⠀⠀⠀
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16/08/2020

When you become a dietitian, you get very used to the question "Is X healthy or unhealthy" ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Is butter healthy or unhealthy? Are eggs good or bad now? Is white bread bad?🥖🍞🥐⠀⠀⠀⠀⠀⠀⠀⠀⠀
~⠀⠀⠀⠀⠀⠀⠀⠀⠀
But tbh, nutrition is grey - food doesn't fit into perfect boxes of healthy or unhealthy, good or bad 📦📦⠀⠀⠀⠀⠀⠀⠀⠀⠀
~⠀⠀⠀⠀⠀⠀⠀⠀⠀
Often I ask clients - Are jelly babies healthy or unhealthy? People always say unhealthy. I then ask okay, imagine your friend has diabetes and has low blood sugar levels - now are jelly babies healthy or unhealthy? People always say healthy 🍬🍬🍬🍬⠀⠀⠀⠀⠀⠀⠀⠀⠀
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We can do this with so many examples. Is brown soda bread healthy or unhealthy? Okay now say you have coeliacs disease where you have to avoid gluten - Now is brown soda bread healthy or unhealthy? 🍞🍞🍞⠀⠀⠀⠀⠀⠀⠀⠀⠀
~⠀⠀⠀⠀⠀⠀⠀⠀⠀
This reminds us that food and nutrition are grey. It's impossible to put food into perfect boxes of healthy or unhealthy. 📦⠀⠀⠀⠀⠀⠀⠀⠀⠀
~⠀⠀⠀⠀⠀⠀⠀⠀⠀
Black and white thinking around food only serves to make us feel guilty if we've eaten something "bad" and morally better when we've eaten something "good" - Neither of which is helpful! 🌻🌻⠀⠀⠀⠀⠀⠀⠀⠀⠀
~⠀⠀⠀⠀⠀⠀⠀⠀⠀
Next time you feel guilty about eating something "bad" remind yourself that no food is "bad" because nutrition isnt black and white 🌻🌻🌻🌻⠀⠀⠀⠀⠀⠀⠀⠀⠀
~⠀⠀⠀⠀⠀⠀⠀⠀⠀
~⠀⠀⠀⠀⠀⠀⠀⠀⠀
~⠀⠀⠀⠀⠀⠀⠀⠀⠀
~⠀⠀⠀⠀⠀⠀⠀⠀⠀
~⠀⠀⠀⠀⠀⠀⠀⠀⠀
~⠀⠀⠀⠀⠀⠀⠀⠀⠀
~

14/08/2020

Reminder for anyone that needed to hear it! ⠀⠀⠀⠀⠀⠀⠀⠀⠀
~⠀⠀⠀⠀⠀⠀⠀⠀⠀
You don't have to eat less today or tomorrow to "make up for" eating out today. You also don't need to do extra exercise for that matter!⠀⠀⠀⠀⠀⠀⠀⠀⠀
~⠀⠀⠀⠀⠀⠀⠀⠀⠀
~⠀⠀⠀⠀⠀⠀⠀⠀⠀
~⠀⠀⠀⠀⠀⠀⠀⠀⠀
~⠀⠀⠀⠀⠀⠀⠀⠀⠀
~⠀⠀⠀⠀⠀⠀⠀⠀⠀
~⠀⠀⠀⠀⠀⠀⠀⠀⠀
~⠀⠀⠀⠀⠀⠀⠀⠀⠀
~

11/08/2020

Carbs have been getting bad press for more than 20 years now despite being our body's primary fuel source. It's time to 😂😂🤣🤣⠀⠀⠀⠀⠀⠀⠀⠀⠀
~⠀⠀⠀⠀⠀⠀⠀⠀⠀
~⠀⠀⠀⠀⠀⠀⠀⠀⠀
~⠀⠀⠀⠀⠀⠀⠀⠀⠀
~⠀⠀⠀⠀⠀⠀⠀⠀⠀
~⠀⠀⠀⠀⠀⠀⠀⠀⠀
~⠀⠀⠀⠀⠀⠀⠀⠀⠀
~

09/08/2020

Carbohydrates have been getting bad press for more than 20 years. What’s often not in the press is the effect of carbs on serotonin levels. 😮😮⠀⠀⠀⠀⠀⠀⠀⠀⠀
~⠀⠀⠀⠀⠀⠀⠀⠀⠀
The amount of carbohydrate we eat is directly liked to our serotonin release. 🧠🧠⠀⠀⠀⠀⠀⠀⠀⠀⠀
~⠀⠀⠀⠀⠀⠀⠀⠀⠀
Serotonin is a neurotransmitter that helps to improve mood. Having enough helps to prevent low mood and depression. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
~⠀⠀⠀⠀⠀⠀⠀⠀⠀
Now I finally understand why dieting used to feel so miserable 😂🤣⠀⠀⠀⠀⠀⠀⠀⠀⠀
~⠀⠀⠀⠀⠀⠀⠀⠀⠀
Serotonin also helps regulate our sleep/wake cycle. Having enough improves sleep and alertness when awake. 😴😃⠀⠀⠀⠀⠀⠀⠀⠀⠀
~⠀⠀⠀⠀⠀⠀⠀⠀⠀
Also, serotonin plays a role in regulating our hunger and fullness signals. It allows people to experience that satisfying feeling following a meal.😀😃⠀⠀⠀⠀⠀⠀⠀⠀⠀
~⠀⠀⠀⠀⠀⠀⠀⠀⠀
Eating enough carbohydrates allows us to produce enough serotonin to feel good, sleep well, and receive accurate appetite signals from our bodies. 😀😃⠀⠀⠀⠀⠀⠀⠀⠀⠀
~⠀⠀⠀⠀⠀⠀⠀⠀⠀
Need I also mention that carbohydrates are our bodies preferred fuel source? ⠀⠀⠀⠀⠀⠀⠀⠀⠀
~⠀⠀⠀⠀⠀⠀⠀⠀⠀
Please refer to this the next time someone starts recommending the keto diet😂🤣😂🤣 ⠀⠀⠀⠀⠀⠀⠀⠀⠀
~⠀⠀⠀⠀⠀⠀⠀⠀⠀
~⠀⠀⠀⠀⠀⠀⠀⠀⠀
~⠀⠀⠀⠀⠀⠀⠀⠀⠀
~

07/08/2020

Public service announcement! 📢 📢 📢 ⠀⠀⠀⠀⠀⠀⠀⠀⠀
~⠀⠀⠀⠀⠀⠀⠀⠀⠀
How often do we beat ourselves up for not eating as well as one of our friends? Or for not eating as "perfectly" as the food blogger we follow? 😞😞⠀⠀⠀⠀⠀⠀⠀⠀⠀
~⠀⠀⠀⠀⠀⠀⠀⠀⠀
But here's the catch - there's no such thing as a perfect diet. It doesn't exist. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
~⠀⠀⠀⠀⠀⠀⠀⠀⠀
And we don't need to eat "perfectly" to be healthy 😮😮⠀⠀⠀⠀⠀⠀⠀⠀⠀
~ ⠀⠀⠀⠀⠀⠀⠀⠀⠀
A healthy diet means having a balance of different foods AND having a good relationship with food. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
~⠀⠀⠀⠀⠀⠀⠀⠀⠀
Are you doing that? Great. You are doing enough. 😃😃⠀⠀⠀⠀⠀⠀⠀⠀⠀
~⠀⠀⠀⠀⠀⠀⠀⠀⠀
~⠀⠀⠀⠀⠀⠀⠀⠀⠀
~⠀⠀⠀⠀⠀⠀⠀⠀⠀
~⠀⠀⠀⠀⠀⠀⠀⠀⠀
~⠀⠀⠀⠀⠀⠀⠀⠀⠀
~

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Hello and Welcome!

I’m Aisling, a registered dietitian from Kerry, Ireland.

I studied to be a dietitian in Dublin and in my early career was lucky enough to attend obesity support groups and speak with people in larger bodies on a daily basis in clinic. I noticed the immense pressure to lose weight that these people faced and that the diets just weren’t working. I then did an MSc on how biology affects our weight in UCD. I realised that weight is hugely controlled by biology and that it’s a myth that we can all be thin if we just try hard enough.

This lead me to Intuitive eating, an eating style that helps people heal their relationships with food and body image. It helps people of all sizes to directly improve their health by adopting healthy habits, instead of focusing on weight.

I’m now hoping to quash some weight related misconceptions and promote an inclusive environment that focuses on HEALTH, not WEIGHT. Do stick around for some fun facts and myth busting. ❤