Erica Mouch Nutrition

05/18/2022

Highly recommend reading this heart wrenching and honest article:
https://pipewrenchmag.com/dismantling-medical-fatphobia/

"Providers didn’t all miss the day where med students were taught not to be cruel to fat people. Medical fatphobia is medicine’s status quo."

03/16/2022

I very much stand with and believe Mikey, Lindley and ASDAH when it comes to the harm caused them.
Without the time, labor and effort of these folx (as well as many, many others who hold marginalized identities), would not be what it is - it wouldn’t even be a movement.
When any of us want to support oppressed and marginalized identities, if we hold up a figure who represents none of these, are we supporting the movement? Are you supporting fat liberation? Please know I have also been sitting with these over the past few days. I was grateful to read Mikey’s article shortly after it came out and then Lindley’s after she published hers. If you have been HAES(R) aligned and are feeling uncertain, let’s together question where our information and resources are coming from. Who is the predominant identity being represented? Are the people being given the platform representing this?
I hold so many privileged identities. Thin, white and cishet to name a few. When I talk with my clients about anti-fat bias or about the oppression fat bodies experience, I mention the wonderful folx I have learned from. I will also continue to ensure that not only am I supporting folx who are giving their time, labor and spoons to fat liberation but work harder to lift up the voices who are marginalized and oppressed.
My fellow thin, white dietitians. Who are we supporting when we talk about and ? Are we lifting each other up while keeping those with lived experience down? Who are we benefitting when we do this? Who should we be benefitting instead?

03/11/2022

In your relationship with food, *key* word being relationship, things will change, ebb and flow. Just like any other human relationship.
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For me recently, this has meant leaning into whatever Im craving for breakfast. This has been including “non-breakfast” foods.
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The other day I was craving lentils for breakfast. I browsed my particular go to website and found this delicious halloumi, pepper and lentil dish. It was exactly what I was craving.
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So at 10 am, I had a grilled halloumi, sweet pepper and lentil salad with my coffee and fruit.
It was delicious and hit the spot.
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Unconditional permission with food really means what you are wanting, when you are wanting it while using thought, instinct and emotion to explore those choices. Today for breakfast I had two oreo cookies with my coffee.
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How has your relationship with food been changing recently?

02/09/2022

Have you been trying to shift how you feel about your body and are finding it challenging?
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It is challenging - AND if you are simply ignoring your negative body thoughts - this can make it more challenging!
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Can you look at those negative thoughts with kindness and then send them on their way?
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Here’s an example: “My back rolls are (insert negative thought/comment).” **I see how I thought that would help me and now I thank my brain for doing what it thought would support me, knowing now that I will release that thought**. Next, shift to “my back rolls are exactly like my mom’s and grandma’s. My ancestors gifted these to me”

02/08/2022

How do you learn what food makes you feel satisfied, nourished and energized?
After working to remove the diet mentality (which can very often get in the way of figuring it out), increase your curiosity around food.
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A good place to start is something that had a combination of carbohydrates, protein, fat and fiber. This combination of food tends to make our bodies feel pretty darn good. Next start to experiment with this more - change things here and there - maybe vary your protein or the fat you are having. After the meal, how long did you feel satisfied for? If it was 2 hours or less, you most likely needed more food or a different combination of food. If you felt particularly drowsy after the meal - get curious - have you eaten enough before that particular meal during the day? What combination of foods were present?
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Its pretty magical when you start to learn the ways your body is sharing its cues with you. Give yourself time, patience and kindness - it won’t happen overnight and for some of us - may even take years.
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What helped you learn what is satisfying and energizing for yourself?

01/03/2022

Excited to share this!

January is typically filled with a bombardment of diet and weight loss ads. So many messages saying you aren’t good enough as you are.

Here’s the thing: You are good enough exactly as you are now.

Want a community that helps remind you of that? and I are thrilled to have just a group starting January 28th.

Not only does this mean you have virtual meetings every other week and supportive messaging (hello, anti-diet memes!!) but this 16 week group will also take you through the END OF MAY!!

Virtual meetings will be held every other Friday at 1 pm PST. You receive all of this for only $400 for all 16 weeks! This is about a co-pay or less per week.

What would having more community add to your own journey with food and body?

12/28/2021

Looking for anti-diet community and support during the start of the New Year? I've got you covered!
For 16 lovely weeks, join us for virtual meetings every other week, regular community led messaging (memes and text support!) focused on building your intuitive eating practice and community. From January 28th through May 20th, find the anecdote to diet culture - community!
https://www.ericamouchnutrition.com/post/intuitive-eating-support-group-1

12/16/2021

One common misconception I hear from folks is that they expect attuned eating to help them learn EXACTLY what they want to eat.

Sometimes this can be the case. Sometimes you will know that you want a cheeseburger and french fries. Other times you may only know inklings of what you want - warm food, spicy food, crunchy etc.

Coming from diet culture, where everything is black and white, it can seem like attuned eating ‘should’ also have some of these elements (like always knowing what you want to eat) but in reality, there is so much grey.

What is it like to allow yourself to NOT know exactly what you want to eat?

09/30/2021

One of my wonderful clients wanted to anonymously share their body liberation journey because they felt what is so often represented in the world and social media is NOT what they experienced.
What about their words surprised you?
What did you identify with?
A huge thank you to my client for wanting to share their experience!
(Please note, none of the cartoons are my actual client😊)

08/27/2021

08/27/2021

08/10/2021

If it looks like there isn’t mush room in this bowl, you are correct. Its filled with all these Fungis! 😂😇
I have been really loving on mushrooms recently. I do have to blame the movie Pig (about a truffle pig, possibly Nicholas Cage’s finest film) which featured many incredible ‘shrooms!
Mushrooms are a wonderful source of umami. Umami is essential to satisfaction. It adds depth, richness and savory flavors to dishes. If you are eating something and are not going Mmmmm!, consider the umami aspect - could it be missing?
I used these mushrooms for a lentil, kale and mushroom bowl topped with breadcrumbs. I also made a potato and mushroom breakfast hash because it made me feel like a champignon 😂
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Also, a word of advice, never set your password as ‘mushroom’. Its not stroganoff!

08/03/2021

I’m going to leave this right here.

Im not surprised anymore when I hear that doctors recommend any combination of the above, just angry and sad. You, dear human, deserve SO MUCH better care than being told to “just lose weight” or “skip X meals”. Recommending starvation is NOT sound medical advice.
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Sometimes when I hear stories like this, it also just reminds me how far off track the medical community has gone/become. Clearly they are feeling just as lost as the rest of the world when it comes to food. You can find food freedom, you can make peace with food and your body.
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I also know that it can be so hard to find a doctor that sees you as a human first. There are some resources (search: HAES providers, this list has some options, not all vetted), social media has a few options and referral sources from other friends who may be in bodies you identify with are also options. I regularly search for doctors with my clients.
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Advocating for yourself is also part of the process AND may not be enough. You deserve to see healthcare providers that will listen to you, will not shame you and will not recommend that you skip meals.
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What advocating recommendations do you have? What Health At Every Size (R) providers do you see and recommend? Share their info below!

07/02/2021

This is one of my favorite dinners. Its simple and yet feels like so much self care. I love the variety of textures, flavors and possibilities. I can add fruit (apples, grapes etc) or nuts, olives - basically whatever food fits my fancy. Its literally a meal based on what do I want to eat?
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I know food freedom can be scary. I know it can feel like too much discomfort sometimes or that there are too many things that “don’t fit” with this plate or dinner/meal. I also know that a life without food rules allows so much more mental space, greater flexibility in social situations, more satisfaction and enjoyment. Food freedom can feel terrifying and on the other side, on that scary, uncomfortable other side, is so much peace.
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Whats one of your favorite meals? What components of it are breaking food rules you may have had?

06/17/2021

It is SO normal when you are moving away from diet culture and to attuned eating to feel shame, guilt or the strong desire to change your body. When you feel these, try these four things!
1. Ask yourself, “ What else is going on?”
Diet Culture has conditioned us that when we feel out of control, have a lot of uncertainty or strong negative emotions, that turning to “fix ourselves” will make this uncertainty better. Diet Culture has trained us to focus on us, ourselves verses look externally at what else is going on - all of the external factors that are also impacting us (work, family, an unjust world, etc). So pause, zoom out and ask “what is making me feel this way? What else is going on?”
2. Recognize the thought and try to shift it to neutral or affirming. Try a self-compassion break! Kristin Neff’s self compassion break can be so beneficial. Feel the emotional discomfort in your body. Next: A. Say this is a moment of suffering or this hurts. B. Remind yourself other people feel this way, you are not alone. (Common humanity) C. Say to yourself, May I be kind to myself or May I learn to accept myself as I am.
3. Talk to the voice or feelings. Thank them then send them on their way!
4. Remind yourself of the bigger picture - who benefits when you feel shame or guilt about your body or your food habits?

06/04/2021

Hi! I’m the owner behind Erica Mouch Nutrition. I limit the number of photos on myself here because I choose to not center myself and hopefully instead amplify fat and marginalized voices while also amplifying the message of body diversity and attuned eating. So here is a rare one ☺️Its been awhile since Ive shared anything about me, so Im opening up a bit 😅
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A few fun facts about me:
My favorite food is oysters. Please don’t serve mine with mignonette. I like lemon and hot sauce only!
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I grew up in Tokyo, Japan and to date its the longest Ive lived anywhere in my life. (I move a lot). Seattle is coming up on a close second.
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I’m a middle child, a manifestor (any other human design fans out there?) and enneagram 2w3 (and sometimes a 3w2 🤣)
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I have an incurable chronic illness, MCAS that has impacted many areas of my life. Its one reason of many Im passionate about calling HAES Human At Every Size (verses health). If we use the ‘health’ definition, Im excluded because of MCAS. Having it has allowed me to be a much more empathetic human.
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I am so grateful and appreciative to be able support my clients through their eating disorder and with their relationship with food/body. I love what I do!
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Whats your Human Design Type or enneagram?

06/03/2021

Intuitive eating has been around for decades AND in the past few years, its really increased in popularity and interest! At the same time, I think this has made some common misconceptions pop up too.
Here are some things I wish we talked about more in the attuned eating/intuitive eating. This list is NOT comprehensive. What would you add?

05/28/2021

For my birthday, which happened a few weeks ago ☺️, I made kuku sabzi. This is a delicious Persian frittata with cilantro, parsley, leeks and dill - thus the lovely green color. This was super easy to make and hit the spot! I had been wanting to make kuku sabzi for awhile and for some reason had never gotten around to it. Cooking on my birthday is one of the ways I relax especially if I have good music on, a glass of wine or a cocktail in hand and am with people I love.
Freedom with food means every day can be filled with the foods you love, that meet your body’s intuition and make you feel satisfied and nourished. We only have one life! Do you want to spend yours counting, tracking and weighing food? Or would you rather spend it being a joyous, delicious element of your life (without any of the weighing or tracking!!).
What food do you like on your birthday? How do you celebrate yourself?