Here's your weekly dose of digestible snacks from me including a mindset tip, a media recommendation, and an actual snack/food/recipe I've been loving! |
|
MINDSET TIP/SHIFT “What actually helped you find peace with food and your body?” Yesterday, I asked my Instagram followers this question, and I'm going to share the answers with you below. I've seen lots of content about how loud diet culture has been over the last several weeks, and I wanted to discuss how we can stay grounded when it feels overwhelming. I could share my own experiences, but I wanted you to hear it from others who have found a way out of the super defeating diet cycle 🔄 a) desire to be thin – b) dieting/restriction – c) cravings and reduced feelings of self-control – d) loss of control and eating beyond comfortable fullness – e) regain of lost weight In last week's batch of Pocket Snacks, I used the analogy of a wagon for the diet cycle. I also said that healing your relationship with food and your body means you're basically learning to find a more reliable means of transportation since wagons are outdated. Dieting (AKA the wagon) increases your risk for weight cycling, which is actually much more harmful to your health than merely existing in your body at your current weight. Weight cycling is is the constant yo-yo dieting, or gaining of weight from dieting. Weight cycling in itself is an independent risk factor for cardiovascular disease, inflammation, high blood pressure, and insulin resistance. Keep that in mind when you see all of the weight loss ads this time of year. So what actually helps us find peace with food and our bodies? Here are some of the answers from my Instagram followers ⬇️ - “Shifting my mindset from wanting to be skinny to wanting to do badass things.”
- “Intuitive eating!”
- “Learning about anti-fat bias (and unlearning my own beliefs about weight).”
- “Realizing that there was never going to be any job or relationship worth sacrificing my relationship with food.”
- “Taking breaks while eating to check in with my body. I never eat til I'm stuffed or worry about finishing my plate. I eat until my body tells me I'm full…But I don't know how I'm feeling half way through eating unless I pause and just sit there and see how I feel. If I'm still hungry, I eat more. But typically, if I feel full, I might just eat 1-2 more bites.”
- “I stopped weighing myself. I don't even own a scale anymore.”
- “I read a lot of books including The Body Is Not An Apology and ‘You Just Need to Lose Weight’ & 19 Other Myths About Fat People.”
- “I donated old clothes that no longer fit my current body and style. On days when I don't feel great in my body, I put on clothes that fit my current body instead of trying to fit into clothes that don't fit.”
- “Radical (body) acceptance”
- “Better coping mechanisms and more self-love. That's vague, but I think that's what it boils down to for me!”
If you're ready to feel more at peace with food, your body, and ultimately, yourself – I strongly encourage you to work with a trained professional like a weight-neutral therapist or registered dietitian who is trained in Intuitive Eating and Health at Every Size (HAES). Btw, I'm taking on new clients, and my passion is helping people break free from diet culture so they can find true peace and empowerment within themselves. |
|
MEDIA REC (podcast episode) This episode was recommended by one of my colleagues here in Jackson, and it's a really good episode to listen to if one of your goals in 2025 is to improve your body image. Many people think that in order to feel good about their body, they must change their body. But as someone who had felt immense shame toward my body for almost 2 decades (I had a major turning point in 2022), I can tell you the secret to letting go of that shame had nothing to do with changing my body. It was changing the narrative in my head about my body. Sonya will tell you how to do that in this episode. Episode Description: “Radical self-love” — what it is and how to do it. It is incredibly common for many of us humans, whatever our gender, to be at war with our bodies -- trying to live up to the people we see in the movies, on social media, or even the versions of ourselves in old pictures. This never-enough-ness can lead to an ambient level of self-loathing that can be incredibly destructive. That's where "radical self-love" comes in. Our guest today is Sonya Renee Taylor. She is the author of three books, including The Body is Not an Apology: The Power of Radical Self-Love. She is the Founder and Radical Executive Officer of The Body is Not An Apology. She has come to this work as a result of her own personal pain, as a Black woman inhabiting a body that she says does not conform to societal norms. In this conversation, we talk about defining radical self-love (and why she believes it's our natural state), tools for cultivating radical self-love, and the connection between being OK with yourself and the larger society. |
|
SNACK/FOOD/RECIPE Meal Planning Hack Yes, I'm a dietitian, but I wouldn't say I'm a very good cook, mainly because I don't enjoy it like people might think a dietitian would 🫣. I tell people I'm the queen of having staples on hand and just throwing things together. My version of meal planning involves picking out a recipe or two each week that doesn't sound too difficult to make, using leftovers for lunch, and never leaving the house without a snack in my bag. But if I was looking for inspiration (or an easy to way to help clients learn how to build structured meals and snacks), ChatGPT is amazing!! Here are some prompts you can give to ChatGPT when you're feeling uninspired in the kitchen: - What are some quick and easy breakfast ideas that are high in protein and plant-based?
- Can you suggest 5-minute snacks that are portable and energizing?
- What are some budget-friendly dinner ideas for busy weeknights?
- How can I repurpose leftovers into creative and delicious meals?
- What are some balanced meal ideas for athletes with high energy needs?
- Can you create a simple meal plan for a week, including snacks, with ingredients I likely already have at home? Here's what I have on hand…
- What are some fun and nutrient-dense after-school snack ideas for teens?
- Can you suggest some low-fiber, high-calorie meal ideas for someone with delayed gastric emptying?
- What are some ways to include more seasonal fruits and vegetables in meals and snacks?
- What are some meal prep ideas that save time but still taste fresh during the week?
These prompts are flexible, so they can be tailored to specific dietary needs or preferences. |
|
Did you enjoy this week's batch of snacks? Let me know! Want to share this batch of Eden's Weekly Pocket Snacks with a friend? Simply forward this email to them or text them this LINK! |
|
I'm booking new clients for 2025 ⬇️ *I accept insurance, so you might be able to work with me for free! |
|
DISCLAIMER: Please keep in mind that Eden is not your dietitian. Eden does not provide you with individualized recommendations or therapeutic advice. The information provided in this newsletter is intended as educational information only. Eden cannot tell you what you should do, what you shouldn't do, or give recommendations based on your unique situations or circumstances. Nothing provided by Eden should be construed as therapeutic recommendation or personalized advice. If you are in need of such services, please consult with a physician or other medical provider right away to determine the best course of action for you. Eden is not responsible for your use of this information, this website, or the contents within. NEVER DISREGARD PROFESSIONAL MEDICAL ADVICE OR DELAY SEEKING MEDICAL TREATMENT BECAUSE OF SOMETHING YOU READ OR ACCESSED THROUGH THIS WEBSITE, EMAIL, AND/OR CONTENT. For more information, please read the Terms and Conditions, Privacy Policy, and Disclaimer. Your continued use of this platform, this page, and the contents within constitutes as your agreement with this agreement. |
|
PO Box 2418
Jackson, WY 83001, USA |
|
|
|
