Nourishing Nibbles

In this episode, I define what an internal or intrapersonal boundary is and why internal boundaries are important. I discuss how to determine what boundaries are important to you and how to set boundaries with yourself. Finally, I offer some concrete examples of internal boundaries with diet culture, food, and body and as always, I close out the episode with an action step.

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In this episode, I get vulnerable about losing my job, after speaking out about discrimination in the workplace. I also share my future professional plans, including venturing into private practice. Finally, I share an Audible offer and give you some book recommendations. 

In this episode, I share steps and tips to help you reject the diet mentality. I review the 4 steps to rejecting the diet mentality, as written by the authors of Intuitive Eating, and I add some extra tips and considerations to this list. I bring some awareness to the ways intuitive eating gets unintentionally approached with the diet mentality. I also discuss some markers of success and what it looks like to fully reject the diet mentality. Finally, I leave you with this week’s action step.

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In this episode, I share why the diet mentality is so harmful. I detail the physical harm, psychological and emotional harm, and social and cultural harm caused by the diet mentality.

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In this episode, I introduce the first principle of intuitive eating, Reject the Diet Mentality. I define diet culture and explain how it relates to the diet mentality. I share some traits and thought processes that are present in the diet mentality. I discuss how to recognize the diet mentality in your daily life, and offer you questions to ask to determine whether the diet mentality is present. Finally, I’ll leave you with this week’s action step.

In this episode I discuss some basic nutrition guidelines to make getting started feel practical and approachable. I give you some guidance on how to approach the intuitive eating journey with an open and curious mindset. I also explain the role of an intuitive eating professional in conjunction with your role as the intuitive eater. Finally, I help you get curious about your own personal reasons for embarking on this journey and get clear about what intuitive eating could look like for you.

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This episode includes and expands on episode 2, “What is Intuitive Eating?”. In this episode, I address additional considerations for practicing intuitive eating on an individual level. I share what intuitive eating is, who it’s for, and review the 10 principles.

What I’ve been up to, and what’s to come!

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Whether you’re scared to fully commit to this anti-diet journey because you’re afraid of gaining weight, or you have gained weight and are struggling with accepting your changing body, I see you. In this episode, I’m going to help you get curious about your fear of weight gain. Together we’ll explore what weight gain and weight loss mean to you personally. I’ll share my personal experience of gaining weight in recovery, and give you some practical tools to help you make peace with your changing body.

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In this episode, I will explain what binge eating is, and offer you 5 things to do after a binge.

1) actively show yourself self-compassion
2) practice body respect by prioritizing your comfort
3) engage in a low energy activity that you enjoy
4) fight the urge to compensate for the binge
5) get curious and reflect on what may have led to the binge

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Terri from Dietitians4Teachers is back to discuss food neutral classrooms for grades 4-8 and high school. This is part 2 of our series on food neutral classrooms. In this episode, we discuss food and body messages in the curriculum for grades 4-8 and high school, two ages that are at high risk for developing disordered eating behaviors. We talk about the many ways diet culture shows up in high school health class settings, and Terri shares some ways teachers can get creative with teaching the health and nutrition curriculum through a food and body neutral lens.

In this episode, I interview Terri from Dietitians4Teachers. Terri introduces the concept of food neutrality and why it’s important to create food neutral classrooms. She offers an adaptation of the division of responsibility with application for teachers and schools. In part 1 of this 2 part series, we focus on grades K-3. Terri gives us some guidance on how to shift to a food neutral classroom, and she offers some concrete examples of what is developmentally appropriate for this age group. She shares some popular books that she does not recommend for your food neutral classroom, as well as some of her favorite books she does recommend for this age group.

In this episode, I will be discussing how you as a parent or caregiver can support your child in developing a healthy relationship with food. I’m going to start by reviewing what “normal” eating and “normal” growth looks like in a developing child. I’ll walk you through Ellyn Satter’s Division of Responsibility model, which is considered the gold standard of childhood feeding dynamics. I’ll share some tips on introducing new foods, what to serve, and how to support your child at the dinner table. Finally, I want you to know that it’s never too late to shift your family feeding dynamic. I’ll discuss how you can implement these changes in your home.

Today I have the honor of introducing you to my very first guest, Dr. Anita Johnston. In this episode we talk about the role of metaphor in eating disorder recovery. Dr. Johnston shares with us the metaphor of the log, which is one of my favorite metaphors from her book Eating in the Light of the Moon. She also discusses what skills we can strengthen to put the eating disorder out of a job.

In this episode, I’m going to offer you a different way to relate to your life experiences. I want to offer you a perspective through the lens of nature, rather than through the eyes of our productivity-driven society. I’ll be discussing how we can listen to our bodies in order to honor the season of life that we’re in. I’ll share how opening our hearts to these ideas can help us to relax into food and body image healing.

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In this episode, I’ll explore what self-compassion is and explain the 3 components of self-compassion. I’ll give you concrete examples of how to put the components of self-compassion into practice.

In part one of this two part series, I examined why “obesity” research is flawed and debunked the myth that a higher weight causes increased health problems. I discussed the detrimental effects of weight cycling and weight stigma on physical and mental health. In part two of this series, I examine what does contribute to a person’s overall health. I share information on the link between obesity and hypertension and type 2 diabetes. I zoom out of the focus on weight to include social determinants of health and holistic aspects of health. Finally, I’ll provide examples of health promoting behaviors that you can engage in that are completely unrelated to your weight.

The diet culture we all live in tells us that health is achieved through weight loss, but this claim really isn’t supported by the research we have today. In part one of this two part series, I examine why “obesity” research is flawed, and break down what the research really says. Listen in to hear me debunk the myth that a higher weight causes increased health problems. I cover health outcomes that are generally blamed on “obesity”, and explain what else might be at play here. I discuss the detrimental effects of weight cycling and weight stigma on physical and mental health. My goal for this episode is to share why living at a higher weight does not necessarily mean a person will experience an increase in health problems, and to discuss what other factors might contribute to the link we see between higher weights and poor health. In part two of this series, I will examine what does contribute to a person’s overall health.

Join me today as I lay out the research supporting the 95% failure rate of weight loss attempts. I discuss how weight loss research is flawed and share what we know from the National Weight Control Registry.

In this episode, I break down the mental and physical effects that dieting has on the brain and the body. I define what a diet is, and yes, this includes wellness programs. I take you through the body’s response to deprivation, and conclude with some relevant research studies. If you’re a fan of science and research, this is going to be a fun one!

If you are new to this journey and don’t know where to begin, this episode is for you. If you are feeling stuck in patterns that aren't serving you, this episode is for you as well. In this episode, I help you become a compassionate observer of your thoughts, emotions, sensations, and behaviors. I share ways for you to practice non-judgemental awareness. Through this practice, you will begin to understand yourself better. We can only create intentional change by first becoming aware. I close out today’s episode with a mindfulness meditation to help you put this into practice. 

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What does it look like to have a positive body image? It might not be what you think. In this episode, I help you set realistic expectations for improving your body image. I explore why the end goal isn’t necessarily to love your body, and I explain the concepts of body respect and body neutrality. 

In this episode, I explain the Health at Every Size® approach. I introduce you to this approach and why it’s important, discuss the 5 principles of Health at Every Size, and dispel a couple common myths. 

In this episode I give an overview of Intuitive Eating - what it is, who it’s for, and a summary of the 10 Intuitive Eating principles. 

Join me for this introductory episode where I share my story and give you a taste of what’s to come.  

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