Fad Free Nutrition Blog

13/03/2023

I truly thank all 500 of you who have taken the time to follow me on Pinterest! My ultimate mission is to help individuals break free from diets and regain a liberated, sustainable and ultimately positive relationship with food. I'm here to teach people how to trust their bodies through Intuitive Eating and self-care. Your support has been incredibly encouraging and inspiring, thank you for joining me on this journey!
And if you're not following me on Pinterest yet, check it out here:
https://www.pinterest.com/Meli_Nieves/

22/02/2023

It's important to remember that not everyone is going to be hostile to what you're doing. Some may be more than willing to be a support but simply don't know how.
Rejection likes to tell us, however, that no one is willing to be there, to listen, to be educated. Don't believe that lie.

09/02/2023

When you tell your body that you don't need that much food or calories (when in reality you do), you're essentially arguing with your body about what it needs.

I liken this to the sky. The sky is blue. We can choose to not like the color but it doesn't change the fact that it is blue.

The same goes for our body and our food intake.
We may not like the amount of food it needs, for a variety of reasons, but your body needs what it needs to sustain itself and be well.

So if you find that you argue with yourself, consider that you might have a guard up against your needs, getting them met, thinking that your needs are too much, etc.

06/02/2023

Are you ready to break free from diet culture and find inner body wisdom? Do you want to discover how to nourish yourself, enjoy food without fear and guilt, and develop a healthier relationship with food? Then follow me on Pinterest where I'm sharing the latest information and tips on intuitive eating, non-diet approaches, Health at Every Size and more! Click here: https://www.pinterest.com/Meli_Nieves/

As a non-diet dietitian, it's my mission to help people learn how to trust their own bodies again. With my Pinterest page I'll provide evidence-based resources that help you move away from restrictive diets and outdated nutrition advice. From tips for conceptualizing weight stigma for better self acceptance to simple strategies for finding pleasure in eating. I know how hard it can be to unlearn the dangerous diet mentality but together we can rediscover food joy.

My Pinterest profile is also packed with creative ideas for cooking healthy meals without sacrificing taste or texture. Meal planning doesn't have to be a drag - find delicious recipes that will make your whole family happy without compromising your own wellbeing! And don't forget about joyful movement - here you'll find ways for incorporating movement into your life without turning it into just another chore.

So if you're looking for reliable nutrition advice that empowers you rather than restricts you, let me show you how to foster a healthier attitude towards food. Follow me on Pinterest now and start your journey towards true food freedom!

Fad Free Nutrition Blog | Intuitive Eating Dietitian | Melissa Nieves, LND, RD, MPH | Registered Dietitian | Gentle nutrition tips, intuitive eating, anti-diet, weight inclusivity , plus healthy and easy recipes

06/02/2023

This can be a hard one to swallow, particularly when many of us have been hurt, have trauma and would rather avoid certain people.

But the reality is is that eating disorders develop inside of relationships (and not just those with people, think of society and culture as well).

So, we need to heal within relationships too.

Find those you can co-regulate with. Those who will see you for you and not for what you're going through. Find a therapist. Find a support group. Find someone who is safe enough that you can do life with.

16/12/2022

Are you tired of trying the latest diet trends only to end up feeling more anxious and overwhelmed about food? If so, it’s time to break free from the restrictive and unrealistic expectations of and discover your inner . Check it out here: https://mailchi.mp/14cfa4912471/untitled-page

is a way of reconnecting with your body, nourishing it with the foods it needs, and enjoying them without guilt or fear. This allows you to flip the script on diet culture and make peace with food and your body once and for all.

When you learn how to practice intuitive eating principles in your everyday life, you'll be able to tune into your physical cues around hunger, fullness, and satisfaction that will guide you in making intentional decisions while eating.

Download my free e-book “5 Steps To Discovering Your Inner Intuitive Eater” today to get started on this liberating journey. It's packed with easy-to-follow tips to help you start making peace with food and live a life full of joy and freedom!

12/12/2022

Check out my latest post on How to Use Intuitive Eating During the Holiday Season: https://fadfreenutrition.nutricionalgrano.com/intuitive-eating-during-the-holidays/

Holiday season is here, and it can be a time for both joy and stress. It's easy to fall into the trap of diets and 'clean eating' in our quest to stay healthy, but research has shown that these extreme measures are often ineffective - not to mention damaging to our mental health! Intuitive Eating is an evidence-based approach that can help us navigate the holiday season without guilt or restriction. It encourages us to take a gentle, mindful approach to eating by listening to our body's cues and honoring its hunger signals. We can also utilize strategies like mindful eating during meals, meal planning ahead of time and recognizing emotional triggers associated with food. By practicing Intuitive Eating over the holidays, we can enjoy festive foods with balance while being kinder to ourselves. Remember - !

08/12/2022

Do you ever wonder what you would eat if you WEREN'T focused on weight loss? Would it be different than what you currently eat?

As a , , I can tell you that the answer is a resounding YES! It doesn't matter if you've been on a diet for months or years; when you let go of the need to constantly focus on weight loss and instead develop an positive relationship with food, it can drastically improve your well-being.

Many people who are focused on weight loss tend to think that they have to restrict certain foods and choose only so-called "healthy" options. But this isn't true--in fact, it's quite the opposite! When we don't focus on losing weight, we become more open to trying new foods and exploring flavors without fear of "failure." Instead of focusing on calories or points, we learn to listen to our hunger cues and honor our bodies' signals. This can allow us to enjoy all types of food - from kale salads to pizza - without feeling guilty after eating.

We also learn to explore other aspects of food that extend beyond its nutrient content. We can appreciate how different ingredients blend together in unique ways, or how a certain dish reminds us of happy memories from childhood. It's amazing how much more pleasure we can get out of food when we take time to make connections between our senses and emotions.

When we're not preoccupied with counting points or worrying about calorie intake, it's easier to sit down and savor every bite - something that can bring immense joy into our lives! So why not give yourself permission today to break from the dieting cycle and explore all the wonderful flavors life has to offer?

And now tell me, what foods do you love eating? And ask yourself the following: Do you giver yourself unconditional permission to eat them? If not, what may be getting in the way? What small step could you take towards ?

07/12/2022

I ❤️ The The Nutrition Tea And yes, I 100% agree with her.

It's time to set the record straight: "clean eating" is nothing more than a buzzword -- there's no such thing in healthcare or medical term, and it's definitely not something that should be taken seriously! While many people may think of themselves as being "clean eaters," what they're really doing is engaging in restrictive dieting and potentially disordered eating behavior.

There are several reasons why "clean eating" can be dangerous. First, clean eating perpetuates the idea that certain foods are “good” or “bad” and implies that some food groups should be eliminated from the diet entirely. This kind of labeling isn’t based on scientific evidence or nutrition guidelines, and it can lead to an unhealthy obsession with what one eats.

Second, by following a clean-eating diet, people often risk nutrient deficiencies because they’re eliminating entire food groups. For example, someone who follows a"clean-eating" approach that eliminates carbs could miss out on important nutrients like B vitamins and fiber.

Third, clean eating propagates guilt around food choices by telling people they must choose only the purest ingredients — even though there is no scientific evidence to support this concept. Not only does this set up an unrealistic expectation for most people, but it also creates unnecessary stress and anxiety around mealtimes.

Finally, the emphasis on “perfect” food choices can actually make it harder for some people to sustain health promoting behaviors over time because of feelings of guilt or deprivation which can lead to bingeing later on.

At the end of the day, don't fall into the trap of believing in so-called “clean eating” – instead focus on balance while enjoying all types of food without restriction or guilt! focuses on trusting your body’s hunger cues while allowing yourself permission to eat anything you want without shame or judgment; remember – all foods fit!

What do you think about the “clean eating” phenomenon? Let me know in the comments!

06/12/2022

Self-care is a huge part of , and so important during the holiday season, especially when we're juggling multiple tasks and commitments. Here are some simple, but effective ideas for taking care of yourself in the midst of all the hustle and bustle:

1. Prioritize your own needs. Make time for things like getting enough rest, eating satisfying meals, moving your body in ways that feel enjoyable, and engaging in activities that bring you joy.

2. Get outdoors whenever you can! Nature has been shown to reduce stress and anxiety while improving physical and mental wellbeing.

3. Establish boundaries around gift-giving to avoid overspending or feeling overwhelmed. This could include setting limits on how much money you spend on each person or setting a maximum number of gifts per person.

4. Schedule some “me” time with yourself to do something that brings you pleasure such as reading a book, spending time with your pet, meditating or enjoying a cup of tea with friends (even if it's virtually!).

5. Practice mindful eating by tuning into your body’s hunger cues and make sure you're well nourished throughout the day.

6. Connect with others through meaningful conversations about topics other than food or dieting that bring about positive emotions such as happy memories shared together or gratitude for new experiences enjoyed this year!

7. Let go of perfectionism as much as possible; try not to agonize over all the little details but instead focus on creating experiences of joy & togetherness with those who matter most to you this season!

02/12/2022

This holiday season, don't let ruin your joy! Here are a few simple tips to creating boundaries around your right to enjoy all foods:

✅Enjoy the foods you love unconditionally
✅Practice saying no to family and friends who want to talk about diets or diet restrictions. It's ok to hold your boundaries around diet talk, even if it can be uncomfortable.
✅You DON'T have to "save up" calories for holiday meals. Make sure you're well nourished throughout the day.

Remember: You are in control of your eating choices - not anyone else! Honor what makes you feel best physically and emotionally this holiday season.