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 With my Pinterest page I'll provide evidence-based resources that help you move away from restrictive diets and outdated nutrition advice.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.

02/12/2022

When it comes to nutrient dense, meals, busy people don't have to sacrifice nutrition or taste! From delicious smoothies to crunchy salads, these are easy and nutritious meals that require minimal effort and no stovetop.

✅Smoothies are an excellent choice for busy folks - all you need is your favorite fruits and veggies, a liquid base (almond milk, coconut water etc.), some yogurt, spinach or kale for added nutrients, and a blender! Not only are they super convenient and fast to make but they also provide essential vitamins and minerals.

✅Salads are easy too! Just pick up a bag of pre-washed greens from the grocery store, add some nuts or seeds for protein and crunchiness, some fresh fruit like strawberries or blueberries for sweetness, sprinkle on some cheese or croutons if desired - voila! A delicious meal in minutes.

✅Don't forget sandwiches – grab your favorite bread, add some slices of meat like turkey breast or ham, top with cheese and vegetables like lettuce or cucumber slices - yum!

No cook meals can be both satisfying and nutritious – try out these ideas next time you’re short on time yet starving!

01/12/2022

This holiday season and beyond, I wish you inner peace and freedom from incessant worry about what to eat. May you enjoy your meals free of diet culture. May you have peace on your plate and savor celebratory food.



Let the Intuitive Eater's Holiday Bill of Rights be a reminder of this truth.



30/11/2022

You're busy, I'm busy, we're all busy! Here are 10 tips for how to make healthy eating easier when you're on the go, plus some simple, no-cook meal ideas. Check it out: https://fadfreenutrition.nutricionalgrano.com/how-to-eat-healthy-with-a-busy-schedule/

29/11/2022

Start your day off right with breakfast! It's the most important meal of the day for a reason. Eating breakfast has so many benefits: it kick starts your metabolism and helps you use food for energy more efficiently throughout the day; it regulates appetite, reducing deprivation-driven eating; and it helps you stay focused and alert because it provides more energy.

Do you have trouble incorporating breakfast into your daily routine? There are several simple tips that can help make eating breakfast easier.

✅Start by making sure you plan ahead and have plenty of healthy, nutritious options on hand.
✅Meal prepping can also be helpful; if you know what type of breakfast items you'll have available each morning, you're less likely to skip this important meal.
✅And don't forget, breakfast doesn't have to be complicated or elaborate - even something small like a piece of fruit with some nut butter or some yogurt with granola can help get your day off to a good start.

What's your favorite way to eat breakfast? Share in the comments below - I'd love to hear about it! And if you're struggling with incorporating breakfast into your daily routine, let me help you!

26/11/2022

Must read! 📚

Reclaiming Body Trust is both personal and political.
We struggle to recognize the role discrimination, stigma and oppression play in our overall well-being.
We fail to see how our conversations about well-being bypass the social determinants of health.
We over-rely on personal responsibility and bootstrapping rhetoric.
We reinforce a hierarchy of bodies that is upheld across systems and institutions.

Deepen your roots into Body Trust and rediscover your truest path—loving yourself and clearing the way for all bodies to have what they need to live their truth.

💙 Find a bookseller near you at https://bit.ly/3EG9OIX
_ _ _
-Image Description-
A beige background with the book "Reclaiming Body Trust: A Path to Healing & Liberation" by Hilary Kinavey and Dana Sturtevant centered in front of a burst of white dotted lines. Above and below, text reads: What would it take for you to accept and affirm ALL bodies, including your own? Go to www.CenterForBodyTrust.com/Book to order your copy today!

26/11/2022

After a pretty hectic few days, it's always good to slow down and take some time to recharge.

I personally love preparing a green smoothie to fill up on nutrients like vitamins, minerals, antioxidants, and fiber.

Just add all the ingredients to a high speed blender and voila!

And now tell me: how do you like to recharge? All good ideas are welcome here, so let's inspire each other!

24/11/2022

Happy Thanksgiving Day! 🍁🍽

Remember that you can:

✅ Enjoy your favorite foods without guilt
✅ Honor your hunger as well as your fullness
✅ Set boundaries around negative conversations about your food choices and/or your body

I also want to take this time to share my gratitude for all of you and the community you have allowed me to build ❤️ Thank you!

And now tell me: what is your favorite Thanksgiving dish? For me it's this pumpkin cheesecake that I made today at 2:00 am!

Hope you have an amazing day!

21/11/2022

Thanksgiving and the rest of the holiday season can be a daunting time for those of us trying to break away from diet culture. This season can often bring up difficult emotions and conversations — especially around the food on your plate and/or the size of your body.

In fact, I recently contributed to an article in SHAPE magazine that talks about how to take back the holidays from diet culture, which you can check out here: https://www.shape.com/diet-culture-holidays-6830171

Since the holiday season is fast approaching, here are some tips to help you have a positive and guilt free experience!

1. Give yourself permission to enjoy food unconditionally. Food is meant to be enjoyed always, but especially during these festive times when we have access to foods we don't normally get to eat during the rest of the year. Unfortunately, diet culture has conditioned us to feel guilty about eating holiday foods. If you need additional help around dealing with food guilt, here's a post I wrote on this very subject: https://fadfreenutrition.nutricionalgrano.com/food-guilt/

2. Have a plan to deal with food shaming. We've all been there. There we are, savoring a creamy slice of pumpkin pie when your well meaning Aunt Susan sidles up to you with one of these comments:
• “You’re eating too much sugar”
• “Should you really have that second dessert?”
• “Whoa! Are you really going to eat all of that?”
• “That has too many carbs”
• “A minute on the lips, a lifetime on the hips”

Although food shaming is all about the other person's relationship with food, it's important to know how to effectively navigate these situations. Here's a post on how to deal with food shamers: https://fadfreenutrition.nutricionalgrano.com/how-to-deal-with-food-shamers/

3. Practice making peace with food. Intuitive Eating is all about getting rid of that false diet culture belief that we can’t trust ourselves around food. It sounds blasphemous, but giving yourself unconditional permission to eat is vital in order to make peace with food and learn to trust your body and the signals it’s sending you.

As mentioned in the SHAPE article, "Taking the path less traveled and opting out of diet culture takes commitment, resilience, and patience, especially during the holiday season. But the rewards — genuine connection, presence, and pleasure — make it well worth the effort".

And if you need any help navigating this season, just shoot me a message and I'll be more than happy to help you out!

07/11/2022

This weekend, I had the opportunity to visit a pumpkin farm in Gainesville, Florida, where we'll be moving soon. It was an amazing experience - on the last day of their annual fall festival, we were able to smash all the giant pumpkins that had grown. Needless to say, it was a lot of fun!

We spent the day wandering through acres and acres of pumpkin, sunflower, strawberry and blueberry orchards. It was an amazing day and it really got me looking forward to all the wonderful fall experiences that await us in Gainesville!

As if all of this isn't fantastic enough with pumpkins, I just have to share with you this amazing pumpkin pie oatmeal recipe that is perfect for breakfast or a quick snack on chilly fall days. This recipe is super easy and uses ingredients that are easy to find year-round, so you can make it anytime you crave those comforting fall flavors. Trust me, you will love it! So go ahead and get cooking – pumpkin season is here, and there's no better way to celebrate than by diving into a big bowl of pumpkin oatmeal! Click here for the recipe: https://fadfreenutrition.nutricionalgrano.com/pumpkin-pie-oatmeal-recipe/

02/11/2022

What is a Weight Inclusive Approach to Nutrition and Care?

A weight inclusive approach is an approach to health and body image that recognizes that weight and body size are not inherently a problem in and of themselves. Rather, weight neutral approaches (such as the Health at Every Size paradigm) seek to promote health and well-being for all people, regardless of their weight or body size.

This can be done by avoiding weight discrimination and stigma, as well as fostering a supportive environment where people feel free to make choices about their health based on personal priorities rather than weight-related pressures.

A weight neutral approach can help to support people of all sizes in achieving health and balance in their lives, without shaming them for their weight or seeking to transform them into the “thin ideal”.

By promoting weight neutral thinking and behaviors, this approach represents a new way of thinking about weight and well-being that empowers individuals to prioritize their physical, emotional, and social needs over weight concerns. As such, it can be truly transformative for anyone who embraces it.

Ultimately, a weight neutral approach seeks to promote positive body image and respect for all people, regardless of their weight or appearance.

Want to learn more about weight inclusive care? Check out my latest post here: https://fadfreenutrition.nutricionalgrano.com/weight-inclusive-approach/

31/10/2022

Do you ever feel guilty about what you eat? It's so hard to let go of those negative thoughts and just enjoy a meal without feeling like we're "bad" for it. But what if we didn't have to feel guilty anymore? What if we could just enjoy our foods without worrying about it?

Food should not be a source of guilt, but rather a source of nourishment and pleasure. When you allow yourself to eat without guilt, you're free to enjoy your food and your life.

Imagine what it would be like to have a guilt-free relationship with food. Would you eat from a place of body trust? Be more mindful of your body's needs? Let go of the guilt and find out! And if you need additional support, check out this post on food guilt: https://fadfreenutrition.nutricionalgrano.com/food-guilt/

29/10/2022

There's no right or wrong way to practice body positivity – it's all about finding what works for you and making time for self-care. Here are a few ideas to get started:

1. Make time for yourself every day. Whether it's taking a hot bath, going for a walk, or just taking some time to relax, make sure you schedule some time for yourself every day.

2. Find positive role models. Surround yourself with people who love and accept their bodies, whether that's friends, family, or online communities.

3. Connect with your body. Pay attention to how you're feeling, both physically and emotionally, and learn to trust your intuition.

4. Be kind to yourself. Accept that you're not perfect, and cut yourself some slack – mistakes are part of the learning process!

5. Don't compare yourself to others. We all have different bodies, and that's OK!

Here's a list of my favorite and affirmations: https://fadfreenutrition.nutricionalgrano.com/intuitive-eating-affirmations/
I hope these tips help get you started!
How will you show your body some love today? Let me know in the comments below!

27/10/2022

Hey friends! Body liberation and mean that we can love our bodies just as they are.

No matter what, we have value and deserve to be happy and healthy. This week, I'm grateful for my body and all it does for me. I appreciate the strength and resilience it has, even when I'm feeling down. I'm also grateful for the privilege of being able to move and exercise freely, without judgement or restriction.

What do you appreciate about yourself? Let me know in the comments below!

21/10/2022

Hey my awesome peeps! I have recently realized my community needs an online program that will allow getting support around practicing Intuitive Eating that's way easier and more convenient. I'm thinking of designing a comprehensive self study course, together with weekly live group sessions. This program will start in January 2023 and will be more accessible than working 1:1 with me.

This non-diet/intuitive eating program is for people who are:


✅ Sick of dieting but don't know what or how to eat
✅ Who want to improve their relationship with food and stop following food rules
✅Who want to stop fearing foods and feeling guilty after eating
✅ Who want to work on their emotional eating
✅ Who want to start respecting and honoring their bodies as they are now

If you’d like to receive more information about the program, and be one of the first to be able to sign up, please reply with a 😖, or a yes! It would also be helpful if you want to share which particular problems related to your nutrition that you're struggling with, so that I may be better able to serve you! Feel free to DM me! Thanks!