Learning the tools of balanced exercise practices are so important for all, especially those recovering from an eating disorder. A recent study by the University of British Columbia suggests that complete abstinence from exercise during eating disorder treatment could be potentially detrimental to long-term recovery. .
Dysfunctional exercise behavior, meaning someone who has an abusive relationship with exercise, is present in 30-80% of patients with eating disorders. Yet, because exercise can be a trigger for negative behaviors, exercise is not well addressed when that person is being treated for an eating disorder. In fact, individuals are often told to stop exercising, altogether. Which is not realistic and not helpful for a long-term healthy relationship with exercise. .
Exercise as part of eating disorder treatment is new and so there isn't a lot treatment protocols. How much exercise should one engage in? What type of exercise? .
We have work to do to establish general guidelines on incorporating healthy amounts of exercise into treatment protocols so we can help patients develop long-term, appropriate relationships with exercise. .
Read more about this study: http://ow.ly/dGMv30hNUtm
"In any given moment we have two options: to step forward into growth or to step back into safety." Abraham Maslow .
When we are trying to change behaviors, likely there are specific triggers that lead directly to that behavior. A trigger being something that sets off a behavior. Identifying your triggers is the 1st step forward. The next step is making a plan for how you will react when you are exposed to that trigger. Then celebrate when you work through that trigger. .
Triggers might make it more challenging to keep moving forward but the idea is to slowly but consistently develop new habits when the triggers arise. .
Instead of setting a new years resolution I decided to embark on a self-care journey this year; trying to keep my own glass full before I fill up others..
After listening to a great TED talk recommended by a friend (thanks @penegod3 ) I'm now setting 3 personal and 3 professional goals each day. This is achievable and realistic for me
One of my personal goals is to eat at least 3 portions of fruit each day - I might be dietitian but it doesn't mean I am a fruit fanatic.. Porridge with berries for breakfast today and one portion done before 8am! 📝📝
What would be a personal goal for you? Make it simple and realistic to help you win, not !
Why did I create A Taste Of Mindful Eating?
The main reason was for YOU.
I know not everyone has access to a dietitian – especially one who is a non-diet dietitian and also a Certified Intuitive Eating Counsellor.
I know not everyone can afford a dietitian – having access to one for six weeks at less than the cost of a single one-on-one session with a dietitian is hopefully a more affordable option.
I know not everyone can afford other mindful eating or intuitive eating online courses. I’ve noticed a lot are in US dollars which for us Aussies means adding at least an extra 30% to the cost, plus currency conversion fees (ugh!). I have kept the price in AU dollars AND and am offering 30% off at the moment to take care of you.
I know not everyone is 100% sure if they are ready to go ‘all in’ with the non-diet approach. The course was called A Taste Of Mindful Eating for a reason! Because it gives you a really good ‘taste’ of what taking a non-diet approach to health is all about. And you can work through the course in your own time and there is no pressure to ‘show up’ for a session if you are not ready to talk about uncomfortable things.
I know that for a lot of you, you are OVER doing things the ‘old’ way. You want a better relationship with food, you want to stop feeling bound by food rules and the scale, you want to really ENJOY eating again, you want to set a positive example for your kids. A Taste Of Mindful Eating can help you on your way towards reaching these goals.
So, I’d love for you to come and join me. We start on Monday 15th Jan, but make sure you jump in and register before 11th Jan to take advantage of the 30% discount!! Link is in my bio.
A TASTE OF MINDFUL EATING REGISTRATIONS OPEN!
Grab your 30% discount for the next 48 hours here http://bit.ly/TasteMEeating (link also in the bio)
If you were interested in learning more about mindful eating beyond "eating slowly and chewing your food properly", I'd love for you to come and join me for a six-week exploration of the practical skills of mindful eating.
The program has audio, video, reading, journaling prompts, support from a non-diet dietitian and certified intuitive eating counsellor, as well as PLENTY of practical activities - after all this is a mindful eating skills building course with the aim of helping you reconnect with your body and liberate yourself from diets, meal plans, calorie counting, food restriction and guilt.
You can find out more about the program here http://bit.ly/TasteMEeating but feel free to get in touch if you had any questions. Would love for you to share with anyone else you think might like or benefit from this 😊
January doesn't have to be all about detoxing, joining the 'dry January' movement or starting another fad diet. Moderation, balance, healthy eating don't sound snazzy or full of promise as detox i know. BUT this age-old approach can make eating ALL food enjoyable without negative feelings or judgements.
So I went to a well known pizza place for a family birthday tonight.. Did I choose a salad and then spend the evening salivating at my husbands meal or sneaking mouthfuls of my son's pizza?
No! I had this sea bass for main, tiramisu for pudding and swallowed it all down with a glass of fizz! 🍽🍽
I wanted to eat pudding because puddings make my world go round (😋😋) so yes I chose a lighter main course. 🍽🍽
Balance and healthy eating get results that last... detox/fad diets are always only ever going to achieve short term results
#GPRepost#reposter#regram_app @healthyisthenewskinny via @GPRepostApp for Android
We are going to be talking all about the symbolism of female bodies and the beauty ideal at our Warrior Within Workshop in LA tomorrow! If you missed this event, don’t worry we have a BIG event coming up next at @wanderlusthlwd Feb. 18th 2018 in honor of eating disorder awareness week. See our IG story for details and get the discount for early sign up! 👏🏽💪🏽💗 #Healthyisthenewskinny#wanderlusthollywood#katiehwillcox#event
This is the story of my life. Feel bad about myself and then go on a restrictive diet. Lose the weight. Feel deprived. Stop the diet and start the binge. Gain the weight back and more. Feel bad. Start the diet. And on and on and on it went. I missed out on fun and drinks on vacations. I missed out on birthday cake at my girls birthdays and mine even. I missed out on my mom's cookies at Christmas. Stuffing at thanksgiving. For what? In the end I would be the same weight anyway.
Did being thin make me a better person? Nope. So why do we build our self worth on It? It's time for me my friends to break the cycle. Let me know if you want to do it with me. My effort will be going into loving me and being kind to myself and others.
#selflove#selfcompassion#self acceptance #antidiet#breakthecycle#healthateverysize#intuitiveeating#selfworth#dietsdontwork
#GPRepost#reposter#regram_app @harri_rose_ via @GPRepostApp for Android
Alternative New Year advice 2// IGNORE EVERY PIECE OF DIETING BS (but be kind to yourself if you're tempted to try one)
🎀 Oh Christmas, what a glorious time of year -pass the cheese and yes to all 3 desserts pls! The only time of year we eat for pure unadulterated pleasure. •
😠 But come January. Every C list celeb & magazine is trying to sell you the latest body fixing plan. Diet clubs be waving before and after photos in your face - and you're suddenly full of SHAME that your tummy (round from those Quality Streets which weren't going to eat themselves!) isn't flat & toned. •
🌹Even if you know that diets don’t work, that you’re actually much better off NOT going on a diet (and in fact you’re likely to be thinner in the long run by staying the hell away) these messages can still be triggering AF. They even get me a little!
🚫This is because the SHITTY reality is that life IS easier if you're thin (but doesn't mean we should be!) •
We live in a fucked up world where body shaming, weight bias and stigma exist against one standard of beauty - and so to be fat means daily battles. (This is why taking down the beauty industry and diet culture is a social inclusion issue not just one of mental health & wellbeing!)
• 💊So if someone is trying to sell you a magic pill with an great after photo, it’s going to be FUCKING TEMPTING to want it to work! •
• 🌹 You are NOT a body-posi failure for being tempted by these messages. •
I understand 💯 that it can feel easier to go on a diet to try and get your body to conform to society than learn to accept the genetics you were born with and the reality that its v.difficult to change your body! I feel like the destroyer of dreams when I work with my clients, but what this really means is that we need to change society, not our bodies! •
• 😠 Diets are the cruelest thing you can do to yourself. They hammer a message that you’re NOT GOOD ENOUGH and that it’s easy to change your body. This is LIES. • 🚫 You do not need to shrink yourself & simply, diets do not work! Read full blog 👆
Go easy on yourself if you're tempted by #we
Cake is one of those things I thought I was obsessed with, but once I started becoming more attuned to my body, I realised it is actually not one of my favourite things to eat. Why? Because that cake often didn’t live up to my expectations. So now I am more selective about eating cake- I will eat it when I know it will be satisfying and really enjoyable. If I don’t think it will meet that ‘criteria’, I’m happy to say no to a slice. That is why I was comfortable take a big slab of this chocolate mousse cake @pandreamills made, home as leftovers at Christmas.
Come on Oprah! You are so freakin’ inspiring. Ditch the weight-watchers gig🙄
Reminder-no matter what the New Years commercials are peddling, weight means nothing when it comes to worth. ALSO-diets don’t lead to sustained weight loss for 95% of us. They fail us because we are not meant to be assigning random points to tacos and restricting our intake🙅🏻♀️
Focus on changing the world, NOT changing your body. It’s such a better use of your time and precious energy❤️🌎
I have hit publish on a new post over on the blog. And to be honest I have been quite blunt in it. Maybe the end of the year has made me tired. Or maybe I am just over the scamming and gaslighting of the diet industry...
In around 24 hours time, we are going to be faced with an onslaught of diet BS. It is going to be very tempting to resolve to pursue weight loss in 2018, but I'd ask you to first consider the 7 reasons I have outlined in my post for NOT pursuing weight loss in the new year.
I always find myself doing a clean up of my Instagram feed between Christmas and New Year as the ingrained diet mindset bubbles up to the surface of people's posts. If there is mention of 'eating clean', 'getting moving again' or 'reigning in behaviours', I am saying buh-bye to those accounts. I am also giving the "report this post" button on Instagram and Facebook a workout as the ads and sponsored posts peddling diets and body shame ramp up. If you are finding your feed is making you feel bad or like you don't measure up, I would encourage you to come and join me in the only 'detox' I ever recommend 😉
This is how I’m closing 2017. I’ve been tracking my body composition since April this year aiming to be healthier. I’m pretty happy with it mostly cause I’m feeling good now and not so stress about it. How I started and now it’s almost same weight but tons of change in the numbers around that fat% mostly. The leanest month was Sept- Oct but I was running a ton and some days crossfit in the same day it was fun but not sustainable. Last two months I reduced that and went for a calorie surplus as I wanted to gain muscle and strength, I was feeling in a plateau so therefore. To be honest I was scared of the result more than 70 kg scaaary 👀.I’m feeling healthy and with trial and error I’ve learned a ton. I will say it’s just about educating yourself and care about what you put in your body. It only can be better from this point 😼... hopefully when I start cutting I’m strong enough to do those cool gymnastics movements I still can’t 😅 #slowbutsteady#healthnotweight#bodycomposition#biohacking#pdca
Winter wonderland walking earlier with friends
I wasn't walking/exercising to work off the chocolate/prosecco/xmas pud and mince pies I have been eating over the last few days.... I was walking to clear my head, boost my mood and keep my body strong and healthy....oh and get my two boys some fresh air #needwalkinglikedogs#winter#frosty#walking#christmas
Before you go thinking I have jumped on the ‘clean eating’ or ‘cleansing’ bandwagon to repent after Christmas, rest assured! This is my ‘I have no food in the house and can’t be bothered going to the shops’ dinner. There is however, a 99.9% chance I will be following this up with some salt and vinegar chips. 👌🏻
Christmas day for many is the epitome of a "cheat day". A day to step off the over-restrictive dieting wheel, eat and drink from noon til night..... only to get back on it a few days later feeling stressed with extra emotional baggage.
Firstly let's stop using the word cheat as YOU ARE NOT cheating! Using words such as cheating, being good, bad, eating clean is unhelpful and attaches judgement to eating. Eating an extra mince pie or chocolates whilst waiting for your Christmas lunch can be part of a healthy balanced diet
Secondly yes you will likely over-indulge over the coming few days but this doesn't need to lead to feelings of guilt, fear or shame and you don't need to punish yourself by an exercise session or food avoidance. ITS OK! 🎄🎄
I plan on eating and drinking what I want and it will likely lead to me feeling stuffed as a turkey... BUT it won't lead to excessive weight gain, it doesn't mean I am unhealthy or bad, it won't see me beating myself up......... It will see me needing to undo my trouser buttons though!
Be kind to yourself over the festivities and enjoy!
Over in my Feel Good Eating for the Holidays group we have been tackling the topic of 'food pushers'. Food pushers being those people that insist you haven't had enough to eat, or that you HAVE to try some of the Christmas pudding. (I keep picturing cute little nonnas who run around saying 'Eat, Eat, EAT!') .
This is really tricky to navigate when you are practising intuitive eating which relies on your internal signals of hunger and fullness!
I shared some strategies to manage this in the group and was asked if they were published somewhere for people to share - so voila! I have turned them into a post for you all.
Do you have another strategy that has worked for you to respect your body AND keep the peace with the food pushers?
Pretty sure Ryan Adams wasn't talking about quitting dieting and the pursuit of weight loss when he wrote these lyrics, but when I heard them the other day, it really reminded me of the anger that a lot of people experience when they realise how they have been manipulated by the diet industry. If that is you, know that feeling anger is perfectly normal and it is OK if you want to rage. But also remember to breathe and know that what has happened to you is NOT your fault. And know that there are many of us who have been through the same thing and are waiting here to support you in anti-diet land - you are not alone. Ever.
There's a reason why gentle nutrition is the last principle of Intuitive Eating. It's because you often have to work through a lot (and I mean A LOT) of stuff before you can even THINK about nutrition. Unconditional permission to eat all foods is just one of the things that has to come first. Which is why it is not really helpful to compare the nutritional value of foods. Because that just leads to feeling like there are some foods you shouldn't give yourself permission to eat. It is more helpful to think about all foods being emotionally equivalent or morally neutral. It's not always easy, but the liberation from diet prison that comes from it is worth the effort :)
I am very happy with the chocolate to biscuit ratio in this piece of shortbread 😍 We have been talking about food and connection over in the Feel Good Eating for the Holidays group on Facebook and this shortbread is an example of how food is more than just ‘food’ for me. It is one of my favourite things to savour in the lead up to Christmas- it is only around at Christmas and gets me feeling festive. Food also connects us to our friends and family, to our heritage, to special moments in our lives or places we have travelled to. How does food connect you?
When in the mountains, life seems full of beautiful possibilities. So part of living a healthy lifestyle is recognizing when it's time to make a radical change in your routine. And to begin to boldly do things which you may previously never have thought of doing, or been too hesitant to attempt.
So many people live within unhappy circumstances and yet will not take the initiative to change their situation because it seems easier and offers a sense of security, conformity, and conservation. All of which may appear to give one peace of mind, but in reality, nothing is more damaging to the body, mind, and spirit.
The joy of life comes from our encounters with new experiences and creating a life that brings new possibilities.
If you want to get more out of life, you must lose your inclination for monotonous security. Be brave to make changes which at first appear to you to be crazy. But once you become accustomed to such a life you will see its full meaning and its incredible beauty.
I will say this as many times as I need to. Guys, if you need help getting motivated, dealing with emotional problems that are causing you to lose focus, an accountability buddy, whatever the fuck it is, REACH OUT. I will GLADLY help however I can. I'm always willing to help. I'm sorry to those who felt like they couldn't ask for the help they needed. I will hit you up more often to see how everything is going for you.
Also, please remember this isn't an easy journey for anyone. If someone told you it was, punch them, because they lied to you. I struggle on the DAILY to make good choices. For every one of you I am holding accountable, I have about ten other people holding ME accountable.
Last but not least, do this for you, to be healthy. Do it correctly so you stay healthy instead of just looking good. If you have curves but you FEEL healthy, that's all that fucking matters.
I have been to those Christmases where people have commented on the changes in my body and asked for my ‘secret’.
I have been to those Christmases in the years after where people aren’t asking for my secret anymore because the weight came back.
I have been to those Christmases where people are bemoaning all of the food that is around and how they are going to have to spend hours working off everything they have eaten.
I now go to Christmases where people try and shield their plate from me because they think the big bad Dietitian is going to judge them.
I now go to Christmases where I am asked which is the ‘healthiest’ dessert option.
I am now really lucky that I have a partner who jumps in and says “Nina isn’t one of THOSE Dietitians” before I even have to open my mouth.
But I know that you might not be that lucky to have someone there to back up your decision to move away from the diet mentality and place your worth on more than the size and shape of your body.
That is why I decided to do Feel Good Eating for the Holidays. I want to help you build up your anti-diet armour and go into the holidays feeling peaceful about food and eating. And ready to know what you are going to do or say when all of that diet talk gets too much.
So if you want this Christmas to be different, I’d love to be that support for you. Come and join me!
In our culture that is obsessed with the thin ideal, it is really easy to get caught up in thinking that our value as humans has everything to do with the size and shape of our body. But in reality, the size and shape of your body will NEVER be the most important things about you.
We are about to head into the time of year where our diet culture is going ramp up significantly. There will be a LOT of fear mongering about food and weight, but I want your holiday season to be different this year. Which is why I have created Feel Good Eating for the Holidays.
It is your FREE daily support for cultivating food peace over the holiday season. And it all kicks off on Tuesday, 5th December and will run through to 22nd December.
So, if you would like to head into the holidays feeling calmer around food, ready to ENJOY what you are going to eat and NOT staring down the barrel of feeling like you have to make a weight loss resolution in the new year, I would love for you to come and join me.
You can SIGN UP AT: https://whatsforeats.com.au/feel-good-eating-holidays/
Please share with anyone else you think would love a (food) peaceful holiday season.
Feeling smug that we got the weekly grocery shopping done while in the city today. But an unfamiliar supermarket and not cooking dinner tonight meant I ended up forgetting to organise my lunch for the next couple of days 🤦🏻♀️. So here is lunch from last week when I WAS on my game and made extra potato and slaw at dinner for a chicken salad for lunch the next day. Meh, I’m just a human.
Hitting up @theascotlot again this weekend. This time with some ah-mazing @theartoffriedchicken chicken and those inconic wrappers can only mean a @jimmygrants souva.
Eating food truck food two weekends in a row reminded me of the intuitive eating principle of making peace with food by giving yourself unconditional permission to eat all foods.
When people start making peace with food they often go through what @chr1styharrison calls a ‘honeymoon period’ where they find themselves eating more of the food that they have deemed ‘off limits’. This settles down when people trust that they can have the food whenever they want.
While I don’t consider food truck food to be off limits, they ARE new and readily available, so we are enjoying them regularly. But I am sure the novelty will wear off soon because we know we can have it whenever we want.
Building up those intuitive eating skills is not always smooth sailing. But before you start blaming yourself, or feeling like you are failing at it, do a quick check in to make sure you are getting the basics. What are the basics? Head over to the blog to read more 📖
The non-diet approach is about relating to food like you would encourage a child to! Looking at food as nourishment, fun, a neutral part of life that honours health. This was a beautiful way a colleague of mine (@amyctracey) put the Non-Diet Approach at peer supervision last week and has given me permission to share - thanks Amy 👏🏼👏🏼👏🏼 #nondietapproach#healthnotdiets#healthnotweight#intuitiveeating#wellness#dietetics