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http://www.bravespacenutrition.com/

Bravespace Nutrition, 1818 East Mercer Street, Seattle, WA (2025)

04/10/2024

If you are feeling fearful and don’t feel like you can trust yourself around foods that contain sugar, your instinct might be to eliminate it. ⁣⁣

It’s gone now so I can’t eat it. Problem solved. Right? No, not so much. ⁣⁣

Cutting foods out of your diet is a great way to increase food obsessions, bingeing, irritation, and anxiety. So the short-term relief of not having foods that contain sugar, while it sometimes may feel like a reprieve, does not last. ⁣⁣

You will eat sugar again and the feeling you had before won’t have gone away and it will be amplified now. In fact, it’s common to feel even more out of control around sugar post sugar restriction or as some call it “sugar detox”.⁣⁣

So, my friends, the resolution to feeling out of control around food and sugar is not to eliminate it. Why? ⁣⁣

Because it is unsustainable, it does not help address the underlying root causes of your feelings around food, and it will amplify your fears/ obsessions/feeling out of control around sugary foods. ⁣⁣

But you know what does help? Permission. Permission to have foods that contain sugar, permission to not restrict, permission to get the support from a non-diet health practitioner that can help you through this process because it can feel scary. ⁣

04/09/2024

I understand that it feels hard to create peace with food. You are surrounded by messages everyday that tell you that food and your body cannot be trusted. So of course if cookies feel like foods that you might binge on (or a different type of the food), it would be expected that you might jump to the conclusion that it’s the cookie’s fault, your fault or sugar’s fault.

But this would not solve the root cause of the issue at hand: restriction. The mere act of restriction can lead to bingeing/overeating and cutting foods out entirely (barring any diagnosed allergies) will lead to obsessive foods thoughts and feelings of hopelessness/feeling out of control.

By giving yourself full permission overtime to eat all foods(including those with sugar!) the foods that you once feared or felt out of control around become quite neutral. This means that you can have them around the house and forget they exist and then remember them when you notice you want something sweet.

It is through creating peace with food (what some call “legalizing foods”) that you begin to experience freedom from feeling like food is taking over your life.

04/08/2024

Your journey towards healing and recovery (from diet culture and from eating disorders) will be one filled with discovery, clarity, beauty, connection and joy. And, it will also really suck sometimes. ⁣⁣

Shame and pain don’t just go away. It takes time and lots of support to wrestle with the impact that they both have had and learn how to resist, unlearn, and relearn new skills, ways to cope, ways to connect, and shame and pain tolerance. ⁣⁣

You must fight with the pain and shame, even when it feels hard (I am all for breaks though...and naps and hugs and lots of crying). I promise it gets better and I know sometimes it feels like it’s never going to. If you are in that spot right now, know that I see you, you matter and I am giving you a big virtual hug. ⁣⁣

You have strength beyond what you could have ever imagined. You are doing the work. You are not alone. ⁣
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04/07/2024

When you are up against a culture that reinforces your value based solely on the size of your body, this work can feel really hard as you do it. You are combatting years of messaging that has told you that you body isn’t good enough as it is, that you need to control and restrict what you eat and all of this is reinforced every.single.day. through social media, medical professionals, magazines, industries, and on and on.

What I can tell you though is that while it can felling really hard to become an intuitive eater and to embrace your current body, it gets better (I promise). Just when it feels like it’s not going to get better, it does.

Remember to count ALL your wins, even the ones you consider small! Baby steps are still steps. 🖤 Don’t give up. You are fighting so hard and I believe you. Diet culture has got nothin on you!

04/04/2024

Listening to and talking about dieting, what you are cutting out, and what the new “lifestyle change” you are following at social gatherings is boring.⁣ Yes, very boring. ⁣⁣

At a moment when you have chosen to be with the people you enjoy, obsessions over food(how you are cutting out most food groups, how you are “hacking your greens intake”, or how to make muffins from broccoli steams from the leftover pulp from your juicer) can take you away from the pleasure of the moment and it takes the people around you away from it too.

Additionally, it can be incredibly triggering for many that are working to heal their relationship with food. They might be the ones asking questions about your fancy new (temporary) diet or the ones sitting there not saying much. ⁣⁣

Be mindful when talking about your food rules or your newest quest on keto/intermittent fasting at parties. You may be boring many and/or triggering the others.

04/03/2024

Often I find the answer to this statement is either “hell yes! Here’s to taking my power back!” or “I have still done all the things I wanted to do in this life! That narrative doesn’t resonate with me.” If either is you, sit tight and keep reading. ⁣

Dieting (all attempts at food restriction in the name of weight loss) and trying to shrink your body takes up a ton of headspace. From working out to thinking about/controlling food to trying to get it all just right to trying to avoid social situations because they don’t fit with your diet/lifestyle to constantly thinking about what’s wrong with your body, etc. This list could go on. ⁣

I want you to imagine waking up one day and getting all of that time back. All.of.it. What would you be doing? How might you show up in your life differently? How might you feel?⁣

And if you feel like nothing would change because you have still done the things in your life that you have wanted to do, I would challenge that. It doesn’t have to be the big things either! Maybe it has stopped you from perusing pleasure like going to a dance class and truly feeling your body move around the room or maybe it has taken up so much space in your head that you actually don’t know what it would be like to not have it constantly there.⁣

Either way, as a woman, it takes your power away. Dieting quiets you. Shrinking your body is exhausting. Diet culture distracts you from living your life fully. ⁣

I want differently for you.⁣

04/01/2024

In this culture of dieting, hunger is upheld as virtuous. You are sent the message that you are somehow doing it “right” if you are hungry. It deems hunger as acceptable, even virtuous. But feeling full, that’s a different story. ⁣

Feeling full and allowing yourself to eat to satisfaction is demonized. Instead, you are encouraged to follow external food guidelines that restrict your intake to avoid feeling full (the internet is full of them- no pun intended 😉) ⁣

And what nonsense! In the absence of diet culture, both feelings would be considered neutral. You are hungry, and then you eat, and then you are full. Sometimes more than others. That’s it.

So why does this matter? Because knowing this can help you be kind to yourself as you learn to experience fullness in all its capacities. To finally invite that feeling in and allow yourself to feel it, which I know can be really tough.

So today, I want you to notice what your judgments are around being full. Do you have any fears? Are the fears things that have been told to you and you have internalized? Is there anything you would like to stop saying to yourself about fullness? How about anything kind?

03/31/2024

Fullness is not simply just about feeling satiated. Truly allowing yourself to feel full means believing that you deserve food, pleasure and gratification. Feeling full means that both your hunger(physical) and your appetite(preference) are met. And of course, this will not happen all the time at every meal! But, it’s worth considering when you make a meal or eat a snack. Do you find that you feel physically full, but still want more? Maybe you find yourself standing in front of the fridge searching for something but unsure what it is you are searching for? Or maybe you find yourself being afraid of the pleasures of food or the gratification that comes from having a full belly? If you said yes to any of these questions, you are not alone!

This is why what sounds easy on paper (feel your fullness) is much more complex as you get to understand it and your body better. There are complex layers that make up the working definition of fullness, both as it relates to food and to your quality of life (some might even say your soul’s desires.

So I encourage you to consider asking yourself more the next time fearing fullness comes up. Do you believe your deserve to feel pleasure? What about gratification? What does fullness mean in your body and in your life? What does it represent?"

03/30/2024

You have been taught that experiencing joy and pleasure from food is wrong. You have been taught that if food is pleasurable than that means you’re being gluttonous or there’s something wrong with you. So I am here to tell you this: experiencing pleasure from food is part of what makes you human and it is not a reflection of your moral character.

You deserve to experience pleasure from food because you exist and you do not need to earn it or be thin to experience it, despite what the culture tells you. You deserve to experience pleasure from food because food is pleasurable. You are not wrong or bad for enjoying your food. And you are not wrong or bad or gluttonous.

03/29/2024

Feeling your fullness is hard. ⁣

After years of being told that being full is wrong, giving yourself full permission to feel full is tricky. When you’re feeling full, or uncomfortably full, everything in your brain and body and nervous system is telling you that it’s wrong and it’s not safe.⁣

And so as you practice giving yourself permission to eat, to eat consistently, to eat enough, and to have foods that you have denied yourself of for a long time, you are going to experience discomfort around fullness. And unfortunately knowing that you’re going to feel not so good and normalizing the experience doesn’t necessarily make you feel better. I know, it’s a bummer. ⁣

So, I want to remind you how brave it is for you to sit with your fullness. I know that this culture and maybe the people around you don’t see allowing yourself to feel full as an act of bravery, but I do. ⁣

Maybe give some of the ideas a good for when that discomfort comes up. Experiment with them, see what it feels like to care for yourself and to be kind and compassionate even when it feels hard and to recruit a friend or partner if that feels helpful.

03/28/2024

I see you over there, choosing to allow yourself to eat carbs after years of forcing yourself to only eat protein and veggies.⁣⁣⁣⁣

While you may still experience fear at times (totally normal), you are doing the work. And by work I mean the actions that you are taking to create a greater sense of peace with food, ease the anxiety around food and work toward recovery. ⁣

On the surface, or to an outsider, it may not look like much. In fact, they may judge you through their own lens of dieting and disordered eating. But please know that you choosing to have carbs at breakfast is a BIG win, especially the kinds of carbs that our culture instills the most fear around.

I am proud of you. 💗⁣

03/26/2024

Feeling fearful about your consumption of carbs is so normal considering the culture we leave in and how much misinformation that is out there about carbs. And, I want to continue to challenge you to fight back against that fear if you are working toward having food take up less headspace and to feel at ease around carbohydrate rich foods.

Here are a few tips:
1. Remind yourself that your body knows what do with food no matter how many carbohydrates you consumed. It works very hard to create equilibrium. Your body is wise and resilient. ⁣⁣⁣
2. Read about the role of carbohydrates in brain and body function and why it’s essential for the body to get enough carbs. See previous posts to learn more! ⁣
3. Remind yourself that diet culture seeks to demonize foods. It was fat in the 80s and 90s and now it’s carbs in the 00s. Take everything you read with a grain of salt and retain information with a critical eye.
⁣4. Work on the principles of Intuitive eating so that you can best understand with time how you know when you want carbs and how they make you feel (important to note that this comes after giving up dieting for good or higher levels of ED recovery, as well as working on things like honoring your hunger/fullness)

03/25/2024

The notion that the road to becoming an intuitive eater means you have do things perfectly, rule follow and not make mistakes is often inspired by your experience dieting and/or existing in a dieting culture.

I see it often in my work with clients and I know it well because I experienced it myself. ⁣

In a society that dictates everything from how much you “should” weigh to what kinds of food you “should” be eating, breaking out of that cycle and challenging the notion that what is right is what it best for YOUR body and YOUR unique goals can be tough.

And in that process, you might notice that you desire rules as a way for it all to feel less scary. And this is ok, but I want you to acknowledge it and get curious.

I see you, I hear you, you matter. ⁣

03/24/2024

While you were born an intuitive eater, after years of dieting and restricting, it can take some time to become one again. While dieting culture sells you a quick fix, Intuitive Eating is slow and steady and long-lasting. But change doesn’t happen overnight. ⁣⁣

It takes practice, learning and unlearning, and lots of sitting with uncomfortable emotions, feelings, sensations and experiences.⁣

But the old news is that EVERYTHING you do along the way is useful information and feedback. While there is no gold star at the end (I mean, or is there? 😉), you are learning even when you cannot measure or quantify it. ⁣⁣

Be gentle and kind with yourself as you do the work to become an intuitive eater. Try replacing “I can’t do this” with “I am getting there”, see every experience as valuable and informative, and give yourself a break. ⁣⁣

You got this.

03/23/2024

You are in pain, you feel stuck, you are tired of dieting, restricting and bingeing, and you want it to end. You want to fix things, yesterday. And of course you do! The cycle of dieting (controlling and restricting food or food groups) and body dissatisfaction are life stealing, time consuming, and joy sucking!

When you are in pain, you want it to end(stick with me here). But interestingly, by leaping toward fixing, you miss the unfolding and exploration of how you arrived to where you are now. This is important in order to create a sustainable, lasting change with your relationship with food and your body. It is hard to change something that you don’t fully understand.

Understanding means knowing. It means compassion towards your experience. It means understanding your story. It means working towards change through the lens of whole instead of broken. It means centering your experience as the most important one.

03/22/2024

The process of learning how to trust your body’s hunger cues can be confusing, especially if you have been disconnected from them for some time. If you are used to using external cues to guide when you eat, honoring your hunger can feel scary!

Learning to trust that your body doesn’t arbitrarily ask for food is a journey and a process. It’s usually something that is taken away from you at a younger age and is a skill that is reintroduced and becomes easier over time.

Try replacing statements like “I shouldn’t be hungry now” or “it’s not time to eat” or “I didn’t move my body enough to be this hungry” with “I am noticing I am hungry now and I am going to honor it. I feel scared and confused and I am going to do it anyway.”

Remember that this process is about you learning to trust your body again but also your body learning you to trust you! - You got this.

03/21/2024

Hunger and fullness are not stagnant. They are constantly in motion, which is important to remember when working toward understanding and repairing your relationship with food.

Learning more about what your continuum looks like (ie as hunger increases, as fullness decreases, and vise versa) will help you to care for your body’s needs in a more responsive, attentive way.

Remembering that it’s a fluid process helps to remind you that there is not right or perfect way to be in touch with your hunger/fullness and that it is constantly changing. Through the process of inquiry and embodiment, you can learn how to be with the ever changing state of hunger and fullness, possibly even enjoy it one day.

03/20/2024

After periods of restriction, whether it’s specific food or food groups, it is normal to go through periods of time where you find that you are eating more of said food or food groups than you may have in the past. ⁣
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Sometimes so much that your tummy may hurt. Sometimes so much that it doesn’t make any sense because you ate enough food to nourish your body during the day. Sometimes so much that you feel like maybe you are doing something wrong and this whole intuitive eating, trusting your body is just nonsense (side note: if you haven’t thought this at least one time in your journey...well, you are a unicorn🦄) ⁣
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Let me tell you this: there is a light at the end of the tunnel and with time food will feel less scary. Your body is recovering from years of restrictive eating and it takes time for the body and brain to adjust to permission. It takes time for you to TRULY feel and believe that you get to have food(s) anytime you want. It takes time to heal. ⁣
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Remember that eating more than you would like is part of the learning process and this is ok! Your eating patterns with time will change and food will become less anxiety producing, maybe even fun, pleasurable and exciting!

Bravespace Nutrition

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