Nutrition with Nuance

02/14/2022

❤️Happy Valentines Day ❤️

Eating should and can be nourishing for your body AND soul
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But too often, kids/teens are scared to love food. They are taught to restrict portions of food that tastes good
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Sadly, this often sets our kids up for an unhealthy relationship with food and their bodies
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Having a good relationship with food plays a huge part in a healthy self-esteem, overall health, and success in life
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Let them eat the chocolate today and everyday. When our bodies can trust that chocolate will be available again….it can be enjoyed and not binged
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Guilt and shame are so much worse for health than sugar could ever be
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01/28/2022

Can you believe that even Intuitive Eating has and still is manipulated by the diet culture? They are always trying to find ways to make proper nourishment and fulfillment a type of diet that requires you to continue to restrict the food you enjoy.

Things such as “if you are really craving a cookie, this is your body’s way of telling you to eat a banana instead” is 100% manipulation from part of the diet culture.

Intuitive eating is the complete OPPOSITE to such ideas! It is about guiding yourself by listening to what your body is truly wanting and craving at that moment in time.

This is important to note when teaching children these principles as well; because these mixed messages may give them the wrong idea about intuitive eating…which is what we want to try to avoid. Here is another article by registered dietitian Christine Byrne that talks a bit more about how the diet culture misuses these principles: https://www.wellandgood.com/fallacy-intuitive-fasting/

01/25/2022

There is SO many misused terms out there, that cause more harm than good. Ever wonder why the term "empty calorie" was made and used? This artcile by registered dieteitian Chirstine Byrne explains how reagrdless of what certain foods lack or not, they ALL serve a purpose. Read this to find out more about why this term is not correct nor should be used. This can come in handy when trying to explain how there are not good or bad foods to your kids.

https://www.outsideonline.com/health/nutrition/what-are-empty-calories/?fbclid=IwAR2povnkQWp-GaPtGel9DHolfh9L7_lZBokLQinAddH5oRldEcIueoLLpGk%20

All food serves a purpose

01/21/2022

In relation to the event I shared yesterday, I would love to also share this link that mentions a few books you can read with your kids to increase their body image confidence. You would be surprised to know just how much our environment (including the media) can impact the way children view themselves. Take a look at this link!

Because you're never too young to have a healthy body image.

01/19/2022

Join Marin Academy tonight for their virtual event at 7:00PM, where they will discuss about helping teens develop a healthier relationship with food, despite the messages they receive on social media and in other areas of life. Don't miss out on this awesome and interesting subject!

Learn what parents can do to help teens develop a healthy relationship with food

01/15/2022

Do you worry about what your tween or teen eats?

Almost every parent has at one point or another. We want so much for our kids to be good eaters. While what we should really want is for them to grow into competent eaters. Competent eaters that enjoy food and know what and how much to feed their bodies. We also want them to feel good about their bodies

So how do we do it? Contrary to popular belief, the answer is not nutrition lectures, label reading, or sugar restriction. It’s actually much, much easier to teach your child to love and feed their bodies well. By honoring hunger and fullness cues, we allow for a more normalized approach to eating that will leave your kids satisfied and fulfilled.

What other things do you think you can enforce in order to normalize eating patterns? Comment below!

Quote: https://www.facebook.com/IntuitiveEating

01/14/2022

Adolescence is a time when many kids experiment with different ways of eating. . .sometimes it goes too far.

Orthorexia is the unhealthy obsession with eating healthy. This eating disorder is on the rise and in disguise. Why?

One reason for the increase in obsessive healthy eating is the misinformation surrounding nutrition and health. Kids are especially vulnerable and it's why I try my best to support parents with accurate information.

Deprivation and restriction around food is rewarded in our society. So many kids who struggle are often the “healthy one” in their friend groups. They hear how “good” they are for their devotion to health, limited food consumption and excessive exercise routines.

This praise often makes someone with orthorexia believe they should cut out even more foods. This obsession over health, wellness and nutrition can cause serious health issues. As a parent here's what you need to look out for:

👉Compulsive checking of ingredient lists and nutrition labels
👉An increase in concern about the health of ingredients
👉Cutting out an increasing number of food groups (all sugar, all carbs, all dairy, all meat, all animal products)
👉An inability to eat anything but a narrow group of foods that are deemed ‘healthy’ or ‘clean’
👉Unusual interest in the health of what others are eating
👉Spending hours per day thinking about what food might be served at upcoming events
👉Showing high levels of distress when ‘safe’ or ‘healthy’ foods aren’t available
👉Obsessive following of food and ‘healthy lifestyle’ blogs on social media
👉Body image concerns may or may not be present

Remember that eating disorders don't have a "look" and your child's weight may or may not have changed. Don't assume it's just a phase.

Any questions come up for you after reading this? Comment below 👇

01/13/2022

Diet has become a four letter word in the minds of many consumers and I'm glad!

But buyers beware . . . with very few exceptions, the modern, sneaky diets of today all have one thing in common - they claim not to be diets.

"Healthy" eating is the new "dieting". The $70 billion diet industry knows it will not survive if it doesn't shift its efforts on attracting younger customers. Younger generations know diet programs like Weight Watchers or Jenny Craig as their mother or grandmother's thing. The diet industry has to stay relevant so now they're after us and our kids.

So why are these new, modern day diets not a good idea for your kids (besides the fact that there is no scientific evidence to back their use)? Well, because "healthy" and "low-calorie" have basically become synonymous. It's hard to find a person entrenched in healthy eating that isn't also concerned with weight.

We absolutely do not want our kids to think their worth is based on their weight. We can teach our kids to engage in health promoting behaviors without focus on weight. Following any defined way of eating or focusing on restricting certain foods or food groups IS NOT the way.

What are ways you feel we could help diminish the effects of diet culture for the betterment of our children?

01/06/2022

Educators - this one is for you

While eating disorders are complex and the causes are multifactorial. We do know that negative body image is a major risk factor for development of an eating disorder. Even without a diagnosed eating disorder, having a negative body image has a huge impact on self-esteem, overall happiness, success, and yes, academic performance

Health promotion should take into account ALL KNOWN FACTORS contributing to body image, eating, fitness, and weight concerns. While many schools mean well . . . they often don't have the training or staff to implement wellness programs that offer a connected approach to true health and well-being

The emphasis on health promotion in schools while well intentioned is usually contradictory to supporting health behaviors that are attainable by all - regardless of shape, size, cultural and socio-economic background, gender, and genetic disposition

Instead of promoting fear of certain foods and weight gain by warning children what to avoid, wellness programs should include information about the toxic cultural myths surrounding body image, eating, weight, and fitness . . . .at a developmentally appropriate level of course

Educators, here's a few tips to get you started:
👉Talk about what bodies do instead of what they look like
👉Never label foods as good or bad, junk or healthy, high calorie or low calorie, etc
👉Keep any talk of weight or diets away from kids (this would be good for you too)
👉Don't interfere in a child's lunch or snack. It's up to them to decide what and how much to eat of what is provided

Tag an educator that wants to help their students be the best they can be because ALL BODIES ARE GOOD BODIES and we want kids of all ages to hear this loud and clear 👏

01/01/2022

Happy New Year! 🎆 Let’s welcome the new year without shame or guilt towards decisions made during the past weeks or months about our food choices. Let’s start this year with a more opened mindset in regards to food and body, and focus on promoting this neutrality in the household as well.

What is something positive you are grateful for or looking forward to this year? Comment below!

12/30/2021

Easy and yummy recipe coming your way for this New Years Eve! Get the whole family involved in this cheesy and fun dish! 🧀