Justine Roth Nutrition

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Justine Roth Nutrition

For many people, choosing what to eat leaves them feeling stressed and unsatisfied.

As your nutrition therapist, it is my goal to make the relationship you have with food a simple and enjoyable one. Through an individualized and supportive counseling approach, we will work together to achieve your vision of healthy.

09/21/2022

Each year at the end of the summer we take a picture on the bay. It started by accident and now it’s one of my favorite traditions with my girl.
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I often talk about how food can be about so many things other then basic nutrients. Family traditions is definitely one of those things when food serves a different role.

But having traditions that have nothing to do with food or eating is just as important.💕 . . . .

09/19/2022

Just because something is normalized doesn't mean its "normal." We can want to make healthy changes to our diet or become more active without obssessing over it. Usually if we find we are thinking about it all day it means we are either not eating enough or maybe putting unrealistic and problematic expectations on ourselves for meeting those "health goals."

It has been a while. Took a long break from posting but I am back! Say hello in the comments.

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06/02/2022

Today is World Eating Disorders Action Day. This year's theme is "supporting the supporters" so I thought this post would be helpful as so many blame themselves when their children or loved ones develop an eating disorder.

Although the comments on the left can definitely have an overall effect on a child developing an eating disorder (especially if multiple are regularly said) the ones on the right are examples of things that can be very damaging. They can affect a persons self esteem and self worth, as well as play a role in how they conceptualize food and their weight.

One comment does not cause an eating disorder; but over time if a child is repeatedly spoken to this way along with witnessing certain unhealthy behaviors it can trigger something more serious to develop. Those unhealthy behaviors could be at home, on social media, with friends at school, or very often team orientated sports and activities.

If you struggle with thinking you should say these sorts of things to your kids or have had this said to you as a child please reach out to a professional with eating disorder experience for help.

05/23/2022

Heey it’s been awhile 👋

Friendly reminder to focus on the good times of the weekend and not the times you felt guilty for the dinner you ate or the workout you skipped. It is hard to be present and enjoy the time you spend doing things if you are occupied by thoughts of eating and burning calories. Our brainspace is too valuable to be taken up by those thoughts.

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05/02/2022

PosteIf we weren’t told over and over that our bodies should look a certain way would we be so focused on changing them? It is not our fault for wanting to change our bodies -it is hard to ignore the messages we hear and see everywhere. ⠀
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Working on body acceptance/neutrality is hard work and can feel like you are constantly working against something stronger and louder than your own healthy thoughts. And that is because you are. Diet messages are a bitch, they are strong, and they are loud. Trying to negotiate with them will just make you exhausted. ⠀
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If you value eating normally and freely then sometimes we have to accept we might not be able to nor do we need to change our bodies. That brain space is so much better occupied by other things.
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04/08/2022

Are we scared something will be "screwed up" or our workout won't count if we don't power through the hunger? Maybe our fear is that if we stop to eat we won't start back up again? No matter what the irrational thought is it is important to challenge it and do the opposite.

So this is your friendly reminder that if you are hungry you should eat, especially during exercise.

You are never weak for having to take a break or rest and nourish yourself. It is not a "wasted workout" even if you don't finish it and it is very normal to have these thoughts because diet/fitspo culture puts these ideas in our heads.

If this has happened to you what was your fear would happen if you stopped to eat?

10/28/2019

What is your favorite type of candy? ⠀⠀
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This is my modified version from the usual “calorie burning for food” tables you may come across when scrolling on social media this time of year. ⠀⠀
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Thinking of exercise in terms of how many minutes you will need to burn the food you ate is unhealthy. The effect the burden of not eating something unless you can get to the gym is way more unhealthy than any candy you could eat. ⠀⠀
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There are other ways to make mindful decisions about what you eat- ones that don’t involve inherent messages of guilt and shame. ⠀⠀
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I’m going to tell a story of two ways you can handle Halloween ⬇️ ⠀⠀
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Scenario 1) Its Halloween; you restrict all day to be able to eat candy later. You get in to the “screw it” mindset and eat more than you needed to feel satisfied. ⠀⠀
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What comes next? Guilt & Shame. And likely hunger bc candy unfortunately causes sugar crashes. More guilt and shame occurs. And ultimately wanting to compensate by either restricting or another way to “burn the calories” off. 😩⠀⠀
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Scenario 2) You eat how you normally would through out the day. Being mindful to make choices that will nourish and satiate you. At some point either trick or treating or laying around the office you have your chance to have candy. You pick what you like the best. 2 pieces, 5 pieces, maybe 8. You make the choice mindfully and know it will always be around for you to eat so you don’t have to have it all in one night. 😊 .⠀⠀⠀⠀⠀⠀
How do you plan to handle and the abundance of candy? ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
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08/15/2019

In light of the recent marketing of the food tracking app now under the company, I figured I’d bring back one of my favorite posts from last year! .

New look but same bad idea. A few posts back I talked about why tracking food and exercise can be so problematic for adults. Here we are being forced to use that same rationale but this time for kids! .

Our kids don’t deserve to be pushed towards tracking their foods, especially when disguised as a “fun game.” It is our job as parents and educators to teach kids how to have a healthy relationship with food. We can do that through our example and gentle nutrition advice—-not with a calorie tracking app. .

09/04/2018

Anyone else a professional snack slinger? ⁣⁣⁣
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Breakfast is one of the hardest meals to get nutritious and filling foods in to kids (and ourselves!) ⁣⁣⁣
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The one on the left is a good breakfast. It contains grains and fruit and sometimes this is all our kids feel like eating early. ⁣⁣⁣⏰
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The one on the right adds some protein and fat which will hold their bellies full just a little bit longer. ⁣⁣⁣
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I also think of this for myself when I want pancakes for breakfast. I add an egg or two and it keeps me full longer. ⁣⁣⁣🥞
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We can’t stop our kids from always looking for snacks but at least we can lower the time in between requests! ⁣⁣
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08/16/2018

Wanted to share a great visual by related to my post yesterday.
Identify food as food and the nutrients it contains rather then what single category you’ve been told to call it.
Rewriting the dialogue in your head when it comes to categorizing food as “good” or “bad” starts with simple steps like this. Thinking of food as “macros” seems harmless enough but it can quickly become obsessive and frankly a little weird. (In my opinion 🧐)
And when it comes to talking about food around kids the less “diet” language the better!
Anyone else get a headache when this type of nutrition or diet talk starts??

08/15/2018

I recently had to google as I realized I was seeing it everywhere and literally had no idea what it actually stood for. 🤷‍♀️
I always considered this extreme sort of thing that anyone following a strict diet for performance (like competitive sports or training competitions) would have followed. 🚴‍♂️🥇
But now every time i scroll social media my macro/micro nutrition classes are coming back to haunt me.
Why am I not a fan of categorizing food like this? Because although for some it can be fine there are a lot more that are at risk of it becoming obsessive, rigid, and disruptive to their daily life.
So much of the food we eat has many different nutrients and calling it “food” or better yet “breakfast” might be a slightly healthier way of thinking. 🍌🍞🍳

08/14/2018

Usually this reads: “Spend time doing things that make you forget to check your phone.” 📱
I thought it could also apply to when we eat! Being mindful while eating helps us to connect with our bodies and be present at the meal. 🍽
Do you feel the phone helps or prevents you from eating mindfully?

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http://Justinerothnutrition.com/

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