Mariel Baron Nutrition

Mariel Baron Nutrition Registered Dietitian & Certified Intuitive Eating Counselor
I help women become intuitive eaters who have a healthy relationship with food 🩷

✨If you could use some support with this, click on the link in my bio to schedule an appointment for virtual intuitive e...
07/18/2024

✨If you could use some support with this, click on the link in my bio to schedule an appointment for virtual intuitive eating counseling covered by your insurance✨

Despite what you may have heard, all of these are totally normal!If you find yourself questioning whether you “should” e...
03/15/2024

Despite what you may have heard, all of these are totally normal!

If you find yourself questioning whether you “should” eat something, or whether it is “okay” to eat a certain kind of food, a certain amount of food, or to eat at a certain time of day, you are most likely dealing with food rules created by diet culture.

Our bodies are smart. They want to survive. Eating adequately and consistently helps our bodies thrive. When we are well nourished, we can focus on other things and don’t have to spend so much of our precious mental energy worrying or stressing about food.

And we are not robots. Sometimes we might need to eat a little more. Sometimes we might need to eat a little less. This can depend on so many things - sleep, activity, and macronutrient balance of meals and snacks to name a few.

✨If you could use some support with your relationship with food, click on the link in my bio to schedule an appointment for virtual intuitive eating counseling covered by your insurance✨

Trying to strictly control your eating will only leave you feeling more out of control around food 😩Here are some common...
03/12/2024

Trying to strictly control your eating will only leave you feeling more out of control around food 😩

Here are some common things that I see with the clients I work with who feel out of control with their eating:
🍽️not eating adequately and consistently during the day and then bingeing on snacks and sweets in the evening
⏰going too long between meals (read: getting hangry) and then having a hard time making mindful choices and/or eating past the point of comfortable fullness
🥗eating what they think they “should” be eating, not what they really want, and then getting stuck in the restrict-binge cycle
📱relying on external cues to guide their eating (diets, meal plans, food rules) instead of listening to their own body and then feeling deprived

✨Want to break free from all of this and have a healthier relationship with food and your body? Click the link in my bio .baron.nutrition to schedule an appointment for virtual intuitive eating counseling covered by your insurance✨

Do your kids sometimes do this?🙋🏽‍♀️I know how stressful it can be 😩You want to make sure that your kids eat enough so t...
02/24/2023

Do your kids sometimes do this?🙋🏽‍♀️

I know how stressful it can be 😩You want to make sure that your kids eat enough so they grow, are healthy, and meet their nutrition needs!❤️ It is normal to think that this won't happen if they don't eat a balanced meal every time.

But guess what? ✨This eating behavior is very typical for kids!✨It is normal for them to only eat one or two of the foods being offered at meals. Kids don't tend to eat a balanced plate 🍱at every meal like many adults do.

Kids are intuitive eaters, which means that if we don't interfere, they can trust their bodies to know what and how much to eat from what we have offered 🙌

And they balance their intake and meet their nutrition needs by eating a variety of foods OVER TIME 🗓. The big picture is what truly matters! Don’t hyper focus on what they eat at each individual meal. It will likely drive you nuts if you do! 🤪Instead, zoom out and consider how they eat over the course of at least a week.

Try to rotate what safe foods you offer them at meals. So if they only eat cheese and sour cream at one meal, maybe offer a safe grain, veggie, or fruit next time🥖🫑🍓

Here’s to raising intuitive eaters, who eat what THEIR body needs and develop a healthy relationship with food❤️

Willpower: the ability to delay gratification; resisting short-term temptations in order to meet long-term goals. 📣Food ...
02/23/2023

Willpower: the ability to delay gratification; resisting short-term temptations in order to meet long-term goals.

📣Food shouldn't be a temptation. It should be a source of pleasure and enjoyment. Not something you need to deprive yourself of or resist.

If health is your long-term goal, food rules, "willpower," and trying to stay "in control" around certain foods will only leave you feeling more out of control around food.

As an intuitive eater, you aren't bogged down with food rules. You honor your health with gentle nutrition. You choose foods that you enjoy, and eat an amount that feels good physically and is satisfying to you.

You don't need willpower around food, because eating becomes second nature. It's not something that you feel guilty about. It's enjoyable and easy.

Having a healthy relationship with food leads to better overall health over the long-term 🙌

Need more support on your intuitive eating journey? Send me a DM!❤️

Want to know how to feel less stressed about mealtimes AND help your kids to eat more variety?🙋🏻‍♀️Remember your role in...
02/21/2023

Want to know how to feel less stressed about mealtimes AND help your kids to eat more variety?🙋🏻‍♀️

Remember your role in the feeding relationship!

Your job is to decide what food to offer (and when & where to offer it)

You can still be considerate of your kids’ favorites and preferences while helping them learn to enjoy more variety!

It can be really helpful to have a plan of what you’re going to serve - as well as how to respond to pushback or other feeding challenges that come up! This will:

✨prevent food battles
✨lessen the mental load of having to decide what to offer in the moment
✨encourage your kids to eat more variety
✨prevent you from turning into a short order cook
✨help you feel confident that they’re getting the nutrition they need

Also, remember that kids love to have a say, so giving them a choice sometimes can be really helpful - “Do you want raspberries or strawberries with dinner?”

Follow .baron.nutrition for tips on feeding kids and raising intuitive eaters who have a healthy relationship with food ❤️

Despite what you may have heard, all of these are totally normal!If you find yourself questioning whether you "should" e...
02/20/2023

Despite what you may have heard, all of these are totally normal!

If you find yourself questioning whether you "should" eat something, or whether it is "okay" to eat a certain kind of food, a certain amount of food, or to eat at a certain time of day, you are most likely dealing with food rules created by diet culture.

YOU are the expert of your body and only YOU know what works for you and feels best for you❤️

Just to be clear, most kids will be excited about sweets 🍰🍫🧁That is normal. But excited and OBSESSED are two different t...
02/09/2023

Just to be clear, most kids will be excited about sweets 🍰🍫🧁That is normal. But excited and OBSESSED are two different things. If your child seems obsessed with sweets, they might actually need more access to sweets, not less.

No — I’m not recommending a free-for-all with sweets🙃

But this is what does to us. Makes us believe that foods are good and bad. And that we are morally superior if our kids eat all of the “good” stuff, or that it’s shameful for them to eat the “unhealthy” stuff.

✨But, you know what? It's so important to think long-term when feeding kids.✨

It's not about getting them to eat as little sugar as possible or to not enjoy sweets. ✨It's about teaching them that it is HEALTHY to be able to eat foods that they enjoy, to not feel guilty about eating foods that they love, and that all foods can fit!✨

We want them to grow into adults who can eat sweets in a way that feels calm and enjoyable. Not an adult who feels out of control around sweets, binges on them, or feels guilty eating them.

Although all foods are not nutritionally equivalent, they ARE morally equivalent. Some foods nourish us more physically, others more mentally or emotionally. And both are ok❤️

Sometimes people assume that food freedom means a food free for all — where you just eat whatever you want, whenever you...
02/03/2023

Sometimes people assume that food freedom means a food free for all — where you just eat whatever you want, whenever you want.

But if that were the case, you probably wouldn’t feel that great 👎

What food freedom really means is being able to eat the foods that you enjoy without guilt AND eating with attunement to your body’s signals of hunger, fullness, and satisfaction.

It means choosing foods and eating in a way that honors both your physical health and your mental health 🧘🏽‍♀️

This can be hard when we are constantly being told that foods are good or bad for us, when we feel guilty about eating foods that we love, and when we try really hard to eat “healthy,” but then feel out of control around certain foods😩

If this is something that you are struggling with, come join my upcoming intuitive eating group! You can learn more and apply at the link in my bio .baron.nutrition 🙌

It's easy to get caught up in how your kids eat at each meal.To worry about them getting all the nutrition they need and...
02/02/2023

It's easy to get caught up in how your kids eat at each meal.

To worry about them getting all the nutrition they need and if they are eating the “right” amount.

And to feel pressure to raise these super healthy eaters who always eat their veggies, eat lots of variety, and barely eat sugar.

But, when it comes to feeding kids, it is so important to remember the big picture.

✨The goal is not to raise super healthy eaters. It is to raise competent eaters who have a good relationship with food and willingly eat foods that they enjoy, including the "healthy" stuff.✨

It's about supporting them in building comfort with foods so they are internally motivated to eat them in their own time ⏰

It's about trusting them and allowing them to trust themselves and their body to guide their eating 🧘🏽‍♀️

It's about eating a variety of foods throughout the week to meet their needs🧀🍓🌮🥒

It's about neutralizing and enjoying food, so they have a healthy relationship with food and know how to eat in the real world 🥦🍦

It's about role modeling, exposing them to a variety of foods, and creating a positive and pressure-free environment, so they feel good about food and their body and learn to nourish themselves for a lifetime, which is far more important than the bites of broccoli that they eat today ❤️❤️

Has someone said this to your kid?Contrary to popular belief:It is not helpful to label foods (good/bad, healthy/unhealt...
01/30/2023

Has someone said this to your kid?

Contrary to popular belief:

It is not helpful to label foods (good/bad, healthy/unhealthy, etc) in an attempt to motivate kids to make nutritious food choices👎

It is not healthy to avoid certain foods or force yourself to eat food that you don't like in an attempt to be "healthy”👎

⭐️It is healthier to be able to eat (and ENJOY) all different kinds of foods than it is to worry about whether a food is “healthy” or “unhealthy”⭐️

Other things you can say?

💬People are really confused about food and that’s too bad. How can foods be unhealthy? All food gives us energy and does something for our body.

💬It is not healthy to avoid foods that we love or force ourselves to eat foods that we don’t enjoy.

💬Healthy and unhealthy might mean different things to different people. I think any food that you enjoy eating is healthy for you.

✨Follow .baron.nutrition for more on raising intuitive eaters who have a healthy relationship with food✨

Have you thought about all of the things that you could GAIN when you give up dieting, food rules, and control with your...
01/26/2023

Have you thought about all of the things that you could GAIN when you give up dieting, food rules, and control with your eating?!

🧁Food freedom - the ability to eat all of the foods that you love without guilt!
🌮Satisfaction in your eating - choosing the foods that you really want, not the ones that you think you should be eating
🧘🏽‍♀️Body trust - relying on your own body to guide your food and eating choices
🤔Freed up mental energy - being able to eat and move on, without having to be constantly thinking about what is healthy or unhealthy, good or bad
❤️A healthy relationship with food - feeling relaxed, comfortable, and joyful around food
💃🏻Respect for your body - focusing on all of the things that your body can do and appreciating body diversity

✨If this is what you want for yourself, DM me with the word FREEDOM to learn more about my upcoming virtual intuitive eating group coaching!✨

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