Nutrition by RD

Raise your hand if you’ve ever identified as the healthy one in your group of friends or family? If this resonates - I feel you. I used to think being being the healthy one in the group was a good thing. However, too much of anything can often be problematic. Specifically, when it comes to being obsessive about out health and food - this can get to the point that it actually negatively impacts your health - especially your mental and social health. In fact, there’s... actually a name for this: orthorexia. As an RD, I am of course pro- incorporating healthy behaviors into our routine, with the caveat that this does not become rigid or turn into an obsession that negatively impacts both your emotional and social health. . What is concerning is that those with an unhealthy obsession with health, food and exercise are often applauded for how good they are when it comes to their food and exercise behaviors and are additionally told what great willpower they have. This sort of praise often continues to fuel someones disordered behaviors and can be quite harmful. . Someone struggling with orthorexia may be really focused on clean eating, ingredient lists, and food planning to the point where their health starts to suffer. Below are some warning signs & symptoms of orthorexia (source @neda) . WARNING SIGNS & SYMPTOMS OF ORTHOREXIA * Compulsive checking of ingredient lists and nutritional labels * An increase in concern about the health of ingredients * Cutting out an increasing number of food groups (all sugar, all carbs, all dairy, all meat, all animal products) * An inability to eat anything but a narrow group of foods that are deemed ‘healthy’ or ‘pure’ * Unusual interest in the health of what others are eating * Spending hours per day thinking about what food might be served at upcoming events * Showing high levels of distress when ‘safe’ or ‘healthy’ foods aren’t available * Obsessive following of food and ‘healthy lifestyle’ blogs on Twitter and Instagram * Body image concerns may or may not be present @neda See more

#1 tip for managing hunger: EAT . Tips/tricks/hacks from diet culture for managing hunger is really just a form of disordered eating. Hunger is a biological cue, and just like any body cue, it gives us important information allowing us to take care of our bodies and their needs. You wouldn’t hold in your pee after receiving a signal from your body that it is time to use the bathroom...so why would it be acceptable to ignore signals from your body that you need to e...at? . . . #interoceptiveawareness #foodfreedom #dietbacklash #dietssuck #dietsdontwork #intuitiveeating #certifiedintuitiveeatingcounselor #intuitiveeatingjourney #edrecovery #edwarrior #dietitian #registereddietitian #rd2be #foodpeace #antidiet #antidietdietitian #nutritionist #grateful #nutritionist #dietdropout #foodpeacejourney #haes #mindfuleating #dietcycle #bingeeating #bedrecovery Graphic created by @katherinesnare See more

Evening reminder

Yesterdays lunchtoday’s lunch. Sharing this because it is a great example of food freedom!Some days food freedom is having a cheeseburger @shakeshack for lunch because that is what you want/what is going to make you *feel good* and other days it is going to be choosing a saladbecause you *want* it and it will make you *feel good* (not because diet culture told you to) Another way food freedom can work is that food choices dont need to be black & white/all or nothing - ...for example... you can have both the burger and a salad! There is no right or wrong or good or bad it is all about asking yourself what you *need* in any given moment! . What does food freedom mean to you?! . . . . #foodfreedom #intuitiveeating #shakeshack #cheeseburger #intuitiveeating #bodyrespect #bodylove #antidietdietitian #antidiet #dietitiansofig #fuckitdiet #intuitiveeating #intuitiveeatingofficial #nutritionist #haes #haesrd #dietculture #ditchdiets #healthateverysize #selfcare #selflove #intuitiveeatingjourney #edrecovery #recovery #bodykindness #dietculturedropout #healthyandhappy #rd2be #bodypeace #bodytrust #foodpeace @ Manhattan, New York See more

If your weight feels tough to maintain it is likely not the right weight for you. Although it may feel like your body is working against you it is actually a sign your body is working hard to protect you

Essentially the set point theory holds that your body will fight to keep you within a certain weight range, which is essentially a form of homeostasis. This is why sustainable weight loss below your bodies set point is so hard because your body is fighting to keep you where it feels safe and not where society deems it acceptable according to the BMI chart which we know is . . When someone loses weight and ends up below their natural set point, both appetite and metabolism... adjust to try and return the body to its baseline. We often see that those that restrict food intake (no matter their size) tend to have sluggish metabolisms since the body is trying to protect itself by conserving energy. This explains why restrictive diets often end up leading to a return of the weight plus some extra in the long-run. I don’t share this to add to the negative bias around weight gain, but instead to explain the biological reason why diets fail us and lead to opposite results from what is intended. . So how might you know if you’re at your set point? You are likely there if you are - not performing any disordered behaviors (i.e restricting, binging, purging) - you’re moving in ways that you enjoy given your bodies current ability - you’re getting adequate sleep - -you’re adequately managing stress - you’re eating intuitively . Everyone has their own individual set point based on factors such as genetics and set points can also change overtime from medications, hormonal changes and disordered eating patterns to name a few. Moral of the story is your weight is not something that you need to micromanage and can not be dumbed down to a simple equation of calories in calories out (also). Your body is already has that under control and can be trusted to keep you in a safe range if you honor its signals (i.e honor and fullness). In conclusion, a set point is written into your body and designed to protect you and not go against you. Our body is really smart - smarter than our minds which try to control weight (and diet culture) which do not get a say in our bodies set point. See more

Shame can be healthy when it notifies us of violating a boundary, but it is toxic when it undeservingly holds us back from living our lives and feeling comfortable in our skin. . Body shame in particular is a prime example of toxic shame. It is important to address this is learned and not something we are born feeling. Children often move/dance/run freely in their bodies without a care or insecurity in the world until one day that changes and they learn about the narrow beau...ty standards in our society. In @beauty_redefined book More than a body they use a metaphor for this called more than a body beach and the sea of objectification. I love this metaphor where all children are described as starting out on the more than a body beach and then overtime they make their way over to the treacherous waters in the sea of objection which is filled with not only narrow standards of beauty, but unrealistic ones created by the beauty and diet industry whose ultimate goal is to profit off of our insecurities. . If we don’t meet these standards (which most of us don’t), we begin to feel that something is inherently wrong or flawed with us (i.e shame). Just as we have learned that something is wrong with our bodies and we need to fix it we can also UNlearn this in order to have more peace with our bodies and to respect/care for them just as they are. . The unlearning process starts with awareness of where the beauty standards we’ve internalized even come from. Some great resources include the beauty myth by Naomi Wolf, more than a body by Lindsay & Lexie Kite and beyond beautiful by Anuschka Rees. After unlearning comes self compassion work as well as providing yourself with the daily reminder that you are enough as you are See more

Important Reminders: . ALL bodies are good bodies & deserve EQUAL respect and care. . Your worth is NOT determined by your size. ... . Bodies are MEANT to change. . Weight gain is NOT a moral failing. . Clothes are meant to fit YOU, not the other way around. . Moving away from toxic diet culture and the thin ideal starts with ourselves by examining our self-talk and the conversations we have with have with others. Messages that imply thinner = better come from all directions (family, friends, healthcare, the media etc) and are extremely harmful to the way we view our self-image and worth. Additionally, these messages focus on weight as a proxy for health, when in reality so many people that pursue the thin ideal do so at any cost and often at the expense of their health (both physical and mental). . Start by thinking about how you think and talk about your own body as well as other people’s bodies. What sort of thoughts or talk do you notice? When examining these thoughts try to be gentle and come from a place of curiosity and compassion instead of judgement. . . . #antidiet #intuitiveeating #intuitiveeatingofficial #dietculture #dietculturesucks #nutritiontherapy #edrecovery #bedrecovery #fatpositive #fatpositivity #intuitiveeatingjourney #bodytrust #bodyliberation #selfcare #antidietdietitian #nondietapproach #bodyrespect #iweigh #haes #intuitiveeatingjourney #lifethief #antidiet #rd2be See more

Just gonna leave this here as a little Sunday evening reminderWishing you a wonderful week ahead . . .... . #antidiet #intuitiveeating #intuitiveeatingofficial #dietculture #dietculturesucks #nutritiontherapy #edrecovery #bedrecovery #intuitiveeatingjourney #antidietdietitian #nondietapproach #bodyrespect #iweigh #haes #intuitiveeatingjourney #lifethief #antidiet #rd2be See more

#ad An important part of gentle nutrition is thinking about what small changes we can *ADD* in to our routine to support our health in a way that feels enjoyable and sustainable. Recently I’ve been loving oatmeal using Quaker Quick 1-Minute Oats it is one of my favorite breakfasts during the colder months. Not only is it a warm and cozy way to help start the day, but oatmeal is a good source of fiber which is important to help support digestive health. Plus, did you know th...at most Americans only reach 50% of the daily recommended fiber requirements? . It is recommended to eat at least 25 to 38 grams of fiber a day to help support a healthy digestive system. And one serving of old fashioned or quick oats provides four of those grams, including 2 grams of soluble fiber. More good fiber picks include other whole grains, fruits, and vegetables. . Additionally, research has shown that the soluble fiber found in oats (in the form of beta-glucan) can help lower blood cholesterol. This works by the beta-glucan telling your liver to pull LDL cholesterol out of the blood. Then, it binds to some of the cholesterol in your gut, keeping it from reaching your bloodstream. Three grams of this beneficial fiber daily as part of a diet low in saturated fat and cholesterol may help reduce risk of heart disease.One serving of old fashioned or quick oats provides 2 of those 3 grams. . . What’s your favorite way to incorporate oats into your routine? . . . Paid partnership with #PepsicoNutritionScience @pepsico @quaker . . . #sponsored #digestivehealth #fiber #oats #gidietitian #ibs #gihealth #oatmeal #hearthealth #gentlenutrition #healthy #breakfast #oatmeal #quaker

Reminder: When it comes to Intuitive Eating embracing the journey & process is key. . Sure the goal is to become an intuitive eater and leave dieting behind for good (bye Felicia), but unlike quick-fix fad diets (which may produce fast results most often short lived ones with additional harmful side effects) in order to reach a place of food peace it may take a lot of *TIME* which allows space for self-reflection, rebuilding body trust, self-compassion, and the ability to approach our eating habits from a place of curiosity instead of judgement. . The timeframe looks different for everyone. For someone with a long history (20-30+ years of yo-yo dieting) it may take longer, but making peace with food and your body is 100% possible and 100% life-changing no matter your dieting history

NEWblog post is up discussing why anti-diet is not anti-health and is actually PRO health! Sharing a preview here, but first what does the anti-diet approach even entail? . The anti-diet approach is not simply anti- fad diets and is definitely not anti- people on diets. Instead, it is about fighting and addressing the oppressive nature of diet culture at large. Diet culture demonizes food, promises quick fixes (spoiler alert: they don’t work), and equates your weight to... your health. NONE of this supports health. . Not only does diet culture demonize food, but it’s also biased to those who don’t meet their standard of health. It marginalizes those in larger bodies and creates weight stigma making others feel like they are not worthy of health. The anti-diet movement is about dismantling diet culture and it’s oppressiveness in order to create a world that promotes equal care and respect for ALL bodies. . Why an anti-diet approach is actually PRO health: . 1Promotes equal care and respect for ALL bodies: An anti-diet approach accepts and respects the inherent diversity of body shapes and sizes and rejects the idealizing or pathologizing of specific weights. 2Focuses on healthy habits, not weight loss. Health is not a size. 3Promotes eating for overall well-being & not for the purpose of shrinking oneself: The anti-diet approach advocates for flexible, individualized eating based on hunger, satiety, nutritional needs, and pleasure, rather than any externally regulated eating plan focused on weight control. This results in a better relationship with food which is part of the anti-diet approach. . Overall, diets often leave us scared of enjoying certain food groups or food all together. This mindset is not supporting of health and can actually be quite harmful to both physical and mental health. If you have to miss out on enjoying your favorite foods & you are no longer enjoying life it is time rethink your relationship with food. Food is a form of fuel and nourishment for our bodies but should always be satisfying in the end . For more info check out the blog post on my website: www.nutritionbyRD.com. Link in bio! See more

We’re almost halfway through international dieting month. How are you holding up? Sending a reminder that you DO NOT need to partake in diets or put your precious time, effort and money towards the never-ending diet cycle any longer. . The 72 billion dollar diet industry depends on you failing diets (they set them up this way!) so they can retain your business (i.e keep you hanging on). There is nothing wrong with you or your willpower - diets are simply not meant to be sust...ainable. They work until they don’t. . However, there is a way out of this cycle and the framework of intuitive Eating can help. Food & body peace is possible and dieting is not the answer! . . . #antidiet #morethanabody #beautyredefined #edrecovery #rd2be #rdrealchat #orthorexia #bedrecovery #allbodiesaregoodbodies #nutritionist #healthcoaching #healthcoach #intuitiveeating #intuitiveeatingcounselor #riotsnotdiets #dietculturedropout #dietculturesucks #dietssuck #selfcare #intuitiveeatingvillage #ww See more

That’s it. That’s the tweet . But seriously - the messages we get from society that thinner = better come from all directions (family, friends, healthcare, the media etc) and are extremely harmful to the way we view our self-image and worth. Additionally, these messages focus on weight as a proxy for health, when in reality so many people that pursue the thin ideal do so at any cost and often at the expense of their health (both physical and mental). . Changing our ...culture starts with ourselves and by examining our self-talk and the conversations we have with have with others. Start by thinking about how you think and talk about your own body as well as other people’s bodies. What sort of thoughts or talk do you notice? When examining these thoughts try to be gentle and come from a place of curiosity and compassion instead of judgement. See more

It’s not really a secret anymore that dieting is bad news. The cat has been out of the bag for a while now.The thing is that the dieting has since felt threatened and has gotten even sneakier in order to trick people into thinking that their healthy lifestyle plan is that and not a diet. When in reality, if it has you counting anything such as points, calories or macros and the goal is to make yourself smaller than fact is.. that’s a diet . Many people come to me sayi...ng they gave up dieting already, but when we begin working together and closely examine their relationship with food we uncovered that pseudo-dieting may be occurring, which can also be named unconscious dieting. Essentially, this is when the individual is still suffering the harmful effects of dieting, but it is not as easy to identify since the diet is undercover or in disguise. Here are a few examples of pseudo-dieting. Do any of these resonate with you? If so, how do you feel this is currently impacting your relationship with food and yourself? . . . #disorderedeating #foodfreedom #dietbacklash #dietingparadox #dietsdontwork #intuitiveeating #certifiedintuitiveeatingcounselor #intuitiveeatingjourney #edrecovery #edwarrior #dietitian #registereddietitian #rd2be #foodpeace #antidiet #cleaneating #orthorexia #antidietdietitian #nutritionist #dietdropout #weightloss #foodpeacejourney See more

Whenever I show this diagram of the diet cycle to a client it really resonates. It’s based off the Dieter’s Dilemma model created by psychologists John Foreyt and G. Ken Goodrick and addresses how messages from diet culture and society lead to our desire to be smaller which then triggers dieting or restriction. This is when the dilemma opens itself up to this cycle where deprivation then leads to increased cravings and desire for food. Subsequently, the dieter gives into the ...craving, overeats and may regain any lost weight. This perpetuates the cycle and it continues on until it is addressed and stopped. Often the cycle gets worse each go around and makes the dieter feel even more out of control with food and that maybe they just need to try one more diet to regain control. In reality, its a false sense of control (hence the when it comes to control in the diagram) and therefore the issue continues to worsen. . In order to break this cycle one must a) recognize that is is happening and causing more harm and leading to the opposite of what the desired results may be. b) next, rejecting the diet mentality is key, which is also the 1st principle of intuitive eating. The first step in this process is recognizing and acknowledging the harm that dieting causes. . Something to think about or answer below if you’re comfortable. How has dieting impacted your relationship with food and yourself? . . . . . . #disorderedeating #foodfreedom #dietbacklash #dietingparadox #dietsdontwork #intuitiveeating #certifiedintuitiveeatingcounselor #intuitiveeatingjourney #edrecovery #edwarrior #dietitian #registereddietitian #rd2be #foodpeace #antidiet #antidietdietitian #nutritionist #grateful #nutritionist #dietdropout #foodpeacejourney

Do you feel stuck when it comes to your relationship with food and your body? For example, you can’t bear the thought of going on another diet, but also don’t know how to let go of food rules or black and white thinking when it comes to food? If so, there is a term for this known as diet backlash. . The authors of Intuitive Eating @evelyntribole and @elyseresch define this as a cumulative side effect of dieting (or some type of food restriction for the purpose of shrinkin...g your body)it can be short term or chronic, depending on how long a person has dieting. . On a biological level your body experiences the dieting process as a form of starvation. Your cells don’t know you are voluntarily restricting your food intake. Your body therefore shifts into primal survival mode, in which your metabolism slows down and food cravings escalate. With each diet, the body learns and adapts, resulting in rebound weight gain. Consequently, many dieters feel like they are a failure and it’s their faultbut in reality, it is dieting that has failed them. . If this resonates - I’m sending you a big virtual hugand want you to know that you’re not alone. Additionally, know that you can do something to change this pattern! Rebuilding your relationship with food and utilizing the intuitive eating framework can help you to regain body trust and intuition while tuning out diet culture. It’s a journey of unlearning that eventually allows you to embrace finding comfort and appreciation in and for your present body so that you can offer it the care it deserves . SourceIntuitive Eating, 4th Edition See more

Halloween is the beginning of the holiday season, and though it can be a happy time for some, for others struggling with food and body image, it can be the beginning of a stressful few months . For example, I’ve been hearing a lot of people tell me recently that they can’t keep halloween candy in the house because they cannot control themselves around it. Is this you? If so, what if I told you the issue here is not about your willpower and instead is due to restricti...on and a scarcity mindset around food. . We can thank #dietculture for putting foods such as halloween candy on the bad list which inherently puts it on a pedestal. If you’ve been following me for a while now you know that I am a huge proponent of Intuitive Eating and unconditional permission when it comes to food. So how does this actually work? Many people are afraid if they remove a restrictive mindset they may eat all of the things. When in reality an increase in the exposure decreases the desire! I.E - have candy around all year and not just on halloween increases the exposure and makes it feel less special once 10/31 rolls around. . Once the candy no longer has control over you then you regain the power can actually decide *if* and *when* you want to eat it while thinking about if this would feel good for your body as opposed to eating something just because its in front of you and you wont be able to have it til next year. If it sounds scary to allow yourself permission know that you’re not alone! It can help to work with a Registered Dietitian who specializes in Intuitive Eating to help you work on exposure to certain foods you have on your off-limits list slowly over time in order to have the support you need while you work on making peace with food. . Have questions about the process of working through the Intuitive Eating framework? I offer a free 15-minute discovery call and would love to hear from you and discuss how I can help! See more

The TRUTH and sadly the complete opposite of the lies that diet culture aims to sell us Just as you can’t judge a book by its cover - you also cannot judge or determine someone’s health or worth based on their appearance . It’s Weight Stigma Awareness Week @Neda and as a nutrition & health professional I want to help raise awareness about the harm in negatively judging others based on their size as with all stigma it can lead to mental health issues such as anxiety and... depression and we also have evidence that the harm done goes beyond psychological and has physiological implications as well (lipid metabolism, glucose metabolism, and markers of inflammation). . Humans are meant to come in ALL shapes and sizesdespite our cultures tendency to praise those in smaller bodies and misguidedly deem them as healthier (a part of thin privilege, which I acknowledge having) it’s important to recognize that there are people living in smaller bodies who engage in unhealthy behaviors and there are those in larger bodies who do not (usually its also not as black & white as this too) . As a clinical and private practice dietitian I’ve seen firsthand how those who live in smaller bodies are still at risk for and may develop chronic diseases such as heart disease, diabetes, cancer and more AND on the flip side, how those in larger bodies can also be metabolically healthy and free of disease. Size does not indicate health - GENETICS, habits & lifestyle choices over time do. . The #1 thing we can all do to reduce weight stigma: is to recognize our own biases and follow this up by practicing more compassion and acceptance for both ourselves & others. A persons weight is not always completely under their control despite how #dietculture makes it seem (many other factors such as genetics, environment, food access come into play as well). . Lets aim to do better by taking the focus away from numbers and appearance and offer more autonomy for people to define their own health by making decisions/choices that make them feel good without adding unnecessary emotions to the mix such as shame or guilt #wsaw2020 . Post inspired by @daylightillustrations See more

Reminder: No matter what you ate yesterday, you still deserve and need to eat today Feeling grateful for yummy food & food freedom! . : My plate yesterday with all of the things! Stuffing is my favorite! What’s your favorite Thanksgiving food?! . #thanksgiving #grateful

Diet culture serves us the false narrative that our bodies are supposed to be a project. In reality, focusing on changing our bodies and spending so much time pursuing the unrealistic standards that diet culture sets forth takes us away from the more important things in life (i.e our goals, aspirations, connection with others etc.). This is why when fellow anti-diet RD @ch1styharrison refers to diet culture as the life thief she is so spot on! What has diet culture taken from... you?! . Instead of spending all day criticizing your body, obsessing over it or focusing on calories consumed, what if we were all taught to focus on treating our bodies as an instrument that we treat with care so that we can do the things we want to do? What if instead we showed gratitude for our bodies and said THANK YOU to our bodies for it allowing us to do what we love? For example - saying thank you to our arms for allowing us to hug our loves one, or saying thank you to our legs that allow us to go on a walk or jog. Additionally, for those of us with chronic illness showing gratitude may feel a little more complicated since sometimes our bodies keep us in the way from doing what we love. However, in these moments focusing on the things we *can* do goes a long way! . I help my clients stop obsessing about their bodies like it’s all we’ve got to offer the world. Your body is not your art, it’s your paintbrush! It doesn’t need to be controlled, it just needs to be cared for . What are you doing this weekend to celebrate your body?! I’ve been loving my long weekend walks recently! . . . #antidiet #intuitiveeating #intuitiveeatingofficial #dietculture #dietculturesucks #nutritiontherapy #intuitiveeatingjourney #antidietdietitian #nondietapproach #bodyrespect #iweigh #haes #intuitiveeatingjourney #lifethief #antidiet #rd2be See more

Unlike most diets, intuitive eating (anti-diet approach to health created by @evelyntribole & @elyseresch) is EVIDENCE-BASED (~125 studies to date!) & encourages you to listen to your body/eat what you want WITHOUT conditional terms or restriction. When people who are accustomed to dieting first hear about IE, the idea of trusting your body and allowing full permission to enjoy all foods (as medically & ethically able) may seem a bit scary. . This is a completely understa...ndable feeling considering that diet culture has instilled in us that food and our bodies are things that must be controlled for our health However, research suggests that quite the opposite is true. In fact, too much control (or restriction) often leads to binge eating and a poor relationship with food, which can be harmful to both your physical and mental health. . On the flip side, research on intuitive eating has demonstrated success when it comes to improving our physical and mental health ranging from HIGHER self-esteem, well-being, variety of foods eaten, body appreciation & acceptance, HDL (good cholesterol), interoceptive awareness, proactive coping skills & life satisfaction to LOWER disorder eating, emotional eating, triglycerides, blood pressure & body dissatisfaction. . Question time! For those of you who identify as intuitive eaters or are currently working on your intuitive eating journey - what benefits have you noticed?! For those that are new to IE - what questions do you have? . . . #intuitiveeating #intuitiveeatingofficial #intuitiveeatingbenefits #antidiet #antidietdietitian See more

PSA: YOU NEED CARBS Your brain actually uses carbohydrates **exclusively** as fuel. Contrary to what those who promote low carb diets for health say a meta-analysis study from 2019 found that those eating the lowest amount of carbohydrates had the highest risk of heart disease, cancer and stroke. Instead of limiting carbs, they should should actually make up the majority of your diet for maximum functioning (roughly 45-65% of total intake, varying depending on individual...). . Fearing carbs is a common theme I see among my clients when we begin working together(i.e thinking carbs are bad or carbs will make me gain weight thanks but NO thanks to diet culture speaking under the guise of health. . Instead, restricting carbs to feel in control of your health typically has the opposite effect and makes you feel like you cant control yourself during the times you do allow them (which makes total sense due to a scarcity mindset). You may subsequently eat carbs larger quantities when they are available out of fear of not knowing when you’ll have access to them again! . As noted above - our bodies and brains NEED carbs to run efficiently. Plus carbs are delicious and avoiding them takes the joy out of food! And while it is true that some carbs are more nutritious (oatmeal, quinoa, buckwheat, whole wheat etc), whereas others are more so considered fun foods (cookies, cakes) - a balanced and satisfying diet includes ALL of the above as there is a a place for all foods in your diet if you want to include them and they make you feel healthy & happy! . Moral of the story: stay away from any health professional that offers fear-mongering health advice & tells you to avoid one of our bodies main and most important energy sources. All 3 macronutrients (carbs, protein, fat) are important and required to create a balanced diet! Drop your favorite carb emoji below! . . . Sources: 1. Intuitive Eating 4th Edition, by Evelyn Trible & Elyse Resch 2. Mazidi M, Katsiki N, Mikhailidis DP, Sattar N, Banach M. Lower carbohydrate diets and all-cause and cause-specific mortality: a population-based cohort study and pooling of prospective studies. See more

PSA - Your body metabolizes food on a Friday the same exact way it does on a Tuesday. Therefore, eat what you want WHEN you want it in a way that feels GOOD for you. Only eating a food you identify as a treat on the weekends may lead to overconsumption of that food/other foods on the weekend due to a scarcity mindset (i.e you can only eat it on the weekends) versus an abundance mindset where you can have that particular food (or any food for that matter) whenever you desire... it . Additionally, as you guys know, I’m against using black and white language such as good and bad when it comes to choices and behaviors around food. The left is a prime example of how this sort of language can create out of control feelings around food + guilt/ shame that often spirals into an unhelpful dieting cycle, whereas the right demonstrates that by listening to your body/how you want to feel (any day of the week!) you can have the power over food and it does not need to hold power over you . Give me a if you find this relatable. I know that younger Rebecca certainly does and can tell you from both my experience and my clients experiences that the mindset on the left is harmful to our health and happiness. Interesting in ditching the diet mentality and getting your life back?! I can helpI’m taking on new clients this month. DM me or sign up for a discovery call on my website Wishing you all a happy, healthy & delicious weekend! See more

Out of the city this week and taking advantage of eating my meals outdoors Todays breakfast fuel hit the spot: @hilaryseatwell veggie burger topped with a fried egg, 2 @applegate chicken & sage sausages with a few & some Hope you all have a great day!

Happy Friday!! There’s a few new faces around here so I wanted to reintroduce myself My name is Rebecca and I’m a Registered Dietitian(RD)/Nutritionist, Certified Intuitive Eating Counselor and founder of Nutrition by RD a nutrition counseling and consulting business in NYC. My practice utilizes a non-diet approach where I help women become more in-tune with their inner body cues and improve body trust while ditching diets. Additionally, I specialize in gut health and help... those looking for help managing digestive issues and chronic illness/chronic pain. Sharing a few other facts about about me below . 1 I’ve always been to afraid to ride a bike in NYC but now that the streets are a little emptier here these days I’ve finally mustered up the courage and am obsessed! Not to mention it is a great way to get around considering I havent been on public transportation since March . 2Speaking of public transportation... I have a confession. I miss riding crowded NYC subways. Just as some people say they have their best thoughts or aha moments in the shower...mine have been when I’m riding the subway alone when I’m deep in thought. There is just something about the energy of NYC and its people that always has me feeling inspired. . 3 Growing up I was super UNathetlic so I always feel for those that are chosen last in kickball () and also understand the importance of allowing some patience and room for experimentation in order to find a form of movement and exercise that you love & enjoy! . . 4I used to love wine (and still do) but during quarantine I realized my body does not as it was triggering my migraines. This is a pure example of how I combine the ability to listen to our bodies through Intuitive Eating (or drinking in this case) with chronic illness. I still have permission to have wine, but since recognizing how it makes me feel truthfully have not wanted it & my migraines have also decrased . 5I’m a big believer that Health = taking into account both your PHYSICAL & EMOTIONAL health with a mindset of balance and progress, not perfection! Your turn! Would love to learn more about you See more

Interested in learning more about intuitive eating & health at every size? These are some of my favorite books to recommend to my clients while we work together I whole-heartedly believe that everyone could benefit from learning about intuitive eating - its honestly life-changing given how entrenched our society is in diet culture whether you are completely new to the concept, curious about it, resistant to the idea or already immersed in your intuitive eating journey th...ere is always something new to learn! I’d recommend starting with the original first and taking it from there! . : Intuitive Eating (4th edition just came out in June!) by @evelyntribole & @elyseresch . : Body Kindness by @rebeccascritchfield . : Anti-Diet by @chr1styharrison . : Health at Every Size by @lindobacon . : The Intuitive Eating Workbook by @evelyntribole & @elyseresch . . . #intuitiveeatingofficial #intuitiveeatingofficial #nondietapproach #ditchthediet #nourishnotpunish #selfcare #emotionaleating #dietdropout #bedrecovery #selfcarenotcontrol #foodfreedom #healthjourney #antidiet #guiltfree #foodcravings #nondietspproach #allfoodsfit #effyourbeautystandards #haes #edwarrior #intuitiveeating #selfcare #healthgoals #behaviorchange #healthyeating #dietitian #gentlenutrition #nondiet

Picture this: A kid is told they can play with all of the toys in the room EXCEPT for the red truck. Guess what they are going to want to play with the most? THE RED TRUCK. This is because it is off limits which places it on a pedestal! It’s human nature to want what we cant have AND once we do have sufficient amounts or access to something (be it a toy or food) the intensity of our desire for it usually diminishes . As adults, when it comes to food, our mindset is no d...ifferent. Once a food becomes off limits (for example maybe you think you’re eating too many sweets and therefore want to eliminate sweets from your diet altogether) - guess what just put on a pedestal?! . Therefore, thinking I’m addicted to sweets, I need more control - I’m eliminating them all is NOT going to be a helpful strategy. Plus, sweets are enjoyable and eliminating them does not sound fun at all Remember food is fuel, but it is also JOY Instead of suggesting my clients need to control or eliminate a food they enjoy or feel addicted to (please dont do this! it will backfire), I help my clients eliminate their food rules and practice more self-care . We often work through this one food at a time so that is feels less scary and overwhelming. Sure, in the beginning, permission may mean an increase in consumption (as a natural response to the prior restriction), but overtime as the exposure increases you will have put this food less and less on a pedestal. After the exposure work kicks in - your relationship with this food will normalize (i.e you can make peace with it and have more neutral feelings about it and less intense cravings). PLUS you will be able to listen more clearly to your body (thinking about what will both taste & feel good for you at any given moment) as opposed to relying on food rules and a false sense of control with restriction. . Does this resonate with you? If so, you do not have to go through this alone! I currently have 3 spots available for new 1:1 clients and would love to support you in building both healthier habits and a healthier relationship with food. DM me or sign up for a discovery call using the link in my bio See more

The difference between each of these scenarios? FULL PERMISSION . Why is this important? Because trying to trick your body into eating an alternative food or healthier swap when you don’t have permission to enjoy the thing you are actually craving often backfires since it does not satisfy the true craving (thanks diet culture). Instead, you are left unsatisfied and still searching to fill that void. The alternative may fill you up physically, but it does not lead to actua...l satisfaction or contentment. These situations often play out by continuing to chase (while also avoiding) the craving until you’ve had a bunch of different foods and remain unsatisfied leading to having the cookies after all and then feelings of failure may surface after all that avoidance and effort. Not only that, but you may not even enjoy the cookie as much since you’ve already filled up on those other less satisfying options. Moral of the story: go on and eat the cookie (GUILT-FREE) and then move on. . . . #intuitiveeatingofficial #intuitiveeatingofficial #nondietapproach #ditchthediet #nourishnotpunish #selfcare #emotionaleating #dietdropout #bedrecovery #selfcarenotcontrol #foodfreedom #healthjourney #antidiet #guiltfree #foodcravings #nondietspproach #allfoodsfit #effyourbeautystandards #haes #edwarrior #intuitiveeating #selfcare #healthgoals #behaviorchange #healthyeating #dietitian #gentlenutrition #nondiet

It’s a no brainer that there is a nutritional difference between eating an apple versus an apple pie, however this does not mean that one choice or another should be attached to morality with feelings of being good or being bad . Fact: Some foods have more nutritional value and others are meant for fun and pleasure. . Another fact: We need BOTH nutrient dense foods and fun foods in our lives. ... . Also a fact: Having a healthy relationship food is able to recognize these differences while also feeling emotional neutrality (i.e you are not being good or bad for making either choice) . Myth/Lies that diet culture feeds us: You are good for having a nutrient dense food and bad for having a fun food. Not only is this not true, but it is harmful and leads to guilt/shame as well as the what the hell effect where we end up eating more than when we would have if we did not attach an emotional judgement to our choice. Additionally, satisfaction is also often reduced. For example, if you choose something to be good this likely means you did not choose what you actually wanted and are unsatisfied and then may even end up eating something else in search of that satisfaction. Or if you eat a bad food you cant enjoy the experience because of your inner critical voice and therefore it decreases satisfaction as well. . How do you define a healthy relationship with food? Tell me in the comments below . Inspiration from Intuitive Eating book by @elyseresch and @evelyntribole . . . #intuitiveeatingofficial #intuitiveeatingofficial #nondietapproach #ditchthediet #nourishnotpunish #selfcare #emotionaleating #dietdropout #bedrecovery #selfcarenotcontrol #foodfreedom #progressnotperfection #healthjourney #antidiet #nondietspproach #allfoodsfit #effyourbeautystandards #haes #edwarrior #intuitiveeating #selfcare #healthgoals #behaviorchange #healthyeating #dietitian #gentlenutrition #nondiet

Current mood: calls for GAZPACHO Paired with mini-grilled cheeses on sourdough Made the soup on Friday by blending peeled tomatoes, cucumbers & red peppers together with a 1/4 cup garlic-infused EVOO (to make it #lowfodmap), plus black pepper and 2-3 tbs red vine vinegar. Super easy and makes great leftovers for hot days like todayStore in the fridge for ~4-5 days in an airtight container!

Intentions are everything! . Just like with intuitive eating where self-care, joy and focusing on how you *feel* is key - the same goes for intuitive movement! Activities that bring you joy that also make you feel good in your body is much healthier for your physical AND mental health than those intended to manipulate and/or shrink your body. Additionally, intrinsic motivation for movement tends to last a lot longer than the short-term motivation often paired with dieting. R...ecently during the pandemic, I’ve fallen in love with outdoor cycling again What are some of your favorite ways to move your body? P.S - wearing a fanny pack makes movement more joyful IMO . . . #antidiet #antidietdietitian #intuitiveeating #intuitiveeatingofficial #joyfulmovement #dietculturedropout #dietculture #haes #bedrecovery #selfcarenotcontrol #foodfreedom #progressnotperfection #healthjourney #antidiet #nondietspproach #allfoodsfit #effyourbeautystandards #haes #edwarrior #intuitiveeating #selfcare #healthyeating #dietitian #gentlenutrition #nondiet See more