Cheers to 2020! I hope your new year has been off to a great start.
I love this time of year to get organized, be back in my routine, and dream about the future.
What I HATE is all the diet commercials on TV and diet products on Instagram. Have you seen them? WW, Atkins, Noom…. Different “weight loss shakes”, gym ads… the list goes on and on.
I love setting goals around health and well-being. But sadly, so much of the time “getting healthy” is confused with dieting, restricting, over exercising, and all the “shoulds” that we think we need to do because we live in a society that tells us skinny = healthy. <– not true.
Rather, my definition of health is doing what’s best for you and your body, remembering that only YOU know what that is based on your life and circumstances.
My nutrition philosophy is rooted in the principles of Intuitive Eating, eating disorder recovery, and Health at Every Size®. These concepts guide my work with clients and also were the foundation for the Feel Fabulous About Food course I created last year.
Here at Eat With Knowledge, we are all about having a healthy relationship with food. Elyssa and Laura, my associate dietitians, and I focus on intuitive eating, eating disorder recovery, and improving body image. We are accepting new clients for the new year and would love to work with you!
What does Eat With Knowledge do if we don’t put you on a diet??
“What exactly is nutrition counseling?” <–This is the most common question we get!
Well, we help you with all of these things listed below!
Here are 20 tips for Intuitive Eating and Eating Disorder Recovery in 2020.
We would be so honored to be a partner on your journey to health this year. If you’re interested in working on any of these topics, email me back to see if nutrition counseling is right for you.
- Allow all foods that you like – Give yourself unconditional permission to enjoy all foods that you like. Begin this process as an experiment of 1 food at a time, recommended to eat with a friend or loved one for support. For more information on this, I created a video on “3 Steps To Feel Good About Any Food You Binge On”. Watch it for tips on how to eat “forbidden foods” that many clients commonly end up bingeing on.
- Work to ensure adequate nourishment from food – Even on the days when the voices telling you to restrict are loud, ensure you are getting enough nutrition to maintain your health.
- Work towards variety – Try to maintain a balanced plate of carbohydrates, proteins, fats and fiber for the 3 main meals each day that are usually recommended for most people. This helps you feel your best as well as provide your body with all the vitamins and minerals it needs to thrive.
- Recognize and honor your hunger – Giving yourself adequate nutrition at regular intervals allows your body’s metabolism to work the way it should! Restriction of food during the day has been shown to decrease metabolic rate.
- Feel your fullness – This can be challenging! You may not recognize the need to stop eating until you are overly stuffed (this is very common). Begin with being present and try to feel how it feels to be “full” and not overly stuffed.
- Encourage satisfaction – When you allow yourself to eat what you truly crave, you feel so much more content. Honor your taste preferences and notice how they play into satiety.
- Engage all your senses – When we eat with our senses (sight, smell, touch, and taste!!) the more connected we will be to our fullness and satisfaction thereby being less likely to overeat in a mindless way.
- Practice body awareness – Take a few moments a few times each day to check in with the physical sensations of your body. Think of them as guideposts. Allow for the awareness without judgement and just notice what is going on in your physical body.
- Practice mindfulness – Recognize that you do not need to attach to every thought. If an unwanted thought arises, imagine letting it go.
- Develop distress tolerance – Learn that you are strong enough to tolerate feeling your feelings. You can cultivate the ability to sit in the uncomfortable without having to rely on a negative coping mechanism to get you through.
- Create off ramps – In the development of learning to tolerate distress, sometimes we need to employ healthy coping mechanisms to get us through. Begin experimenting with what will help you manage difficult situations or emotions, so you do not need to engage with eating disordered behaviors.
- Connect with your body in joyful, purposeful way – Practice yoga, apply a nice smelling lotion, dance, get a massage, etc.
- Move your body – Whether you enjoy a walk in the woods or an intense spin class, give yourself the opportunity to feel the endorphins build up during movement.
- Practice self-care – Self-care is primary care. Sprinkle in opportunities to connect your body, mind and spirit. It can be 5 minutes of deep breathing, journaling, drinking a cup of cocoa, calling a friend, anything that makes you happy. Know that self-care is also hard stuff too.
- Cultivate joy – find what lights you up and DO THAT!
- Remember that your body is an instrument, not an ornament. Repeat that often. Your body houses your soul and is the vehicle that allows you to move through the world.
- Create a gratitude journal for the functionality of your body – Write down the ways your body shows up for you each and every day.
- Stay appropriately hydrated – When we are working to discern our hunger and fullness cues, we want to maintain appropriate hydration so as to allow for clarity in what are bodies are asking for.
- Cope with emotions – Recognize when hunger is not biologically driven and work to “feed” yourself what your body, heart and mind truly need.
- Surround yourself with positive anti-diet environments. Change up your social media, read an anti-diet book (this one by Christy Harrison is my new favorite!), listen to podcasts (this interview with Dan Harris and Evelyn Tribole was one of my favorite podcasts ever), and commit to taking down diet culture.
If you need help with any of your nutrition and health goals or working through this list, Elyssa, Laura and I are here for you here at Eat With Knowledge! Contact us to arrange a nutrition counseling appointment.
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Jennifer is a Registered Dietitian and the owner of Eat With Knowledge in Nyack, NY. She is on a mission to help people heal from diets, and find peace and balance with their food choices. She leads a team of dietitians who support the philosophy, “Feel Fabulous about Food!”
Start your own healing by downloading her Free Stop the Cycle of Binge Eating guide or her Free Hunger – Fullness Scale.