Good morning friends!
Today I’ve got a fun-ish sort of post for you about my non-extreme nutrition philosophy. In the last year, I’ve really come into my own in developing my personal philosophy towards food and nutrition that I wholeheartedly believe in and use with clients. If you find yourself struggling with your relationship with food, I’d urge you to start here.
I’m not an extreme dietitian.
There, I said it.
If you’re a regular reader, you’re probably not shocked by that. But, non-blog readers, and new people and clients are still shocked when they realize I don’t tell them not to eat foods. I don’t tell them that all they can eat moving forward is fruits, veggies and protein. And I definitely don’t tell them to let external numbers guide their desire for eating or need for nourishment. As a matter of fact, I don’t like to use a lot of “don’ts” in sessions. Instead, we focus on what you can do, things you can eat and include, and why it’s important to prioritize yourself. We talk a lot about nourishing your body in many different ways.
Rather than focusing on eating from specific food groups, we talk about the differences between each and how they balance together. And in some instances, when you may want to prioritize one over the other.
For example, finishing up a hard workout or long run? Get carbohydrates and protein. Fiber and fat are less important during this time because they blunt the effects of glucose in your bloodstream. After a workout, you want your muscles to get fuel. Or, what if you’re hungry now, but you have a group dinner in an hour? In this instance, it may make sense to have a simple carbohydrate for a snack that can nourish you now, but still leave you hungry for your next scheduled eating.
Maybe you’ve been told to eat whole grains under all circumstances because they are “healthier” and have more fiber. But, when we’re discussing food flexibility and people honestly like the taste of white rice better, I say go for it. Sometimes, I think the way we stress about food choices and fear certain foods can actually be more detrimental to our health than the actual food choices themselves.
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I’m not going to tell you that you have to do one thing to lose weight.
I’m not going to tell you to cut out processed foods, desserts, or alcohol, because you don’t have to do those things to be healthy. Cutting things out you enjoy is called deprivation doesn’t end well, and that’s a story that .
If you struggle with the idea of avoiding anything “bad” or processed or not organic, we’ll look at some research and talk about it. We talk about food flexibility, and how choosing a salad isn’t superior to choosing a cheeseburger.
Every single one of you is so different. Maybe the salad is a better choice if you’ve gone a few days without veggies. You know you need a push of fiber for that digestion. Self care in that instance might mean getting the salad because you know your body needs the nutrients. Maybe your iron is low and you’re feeling fatigued. Or, you’ve had a tough week of exercise and feel short on protein. Maybe the burger is what you want in that moment. Perhaps you just want to get to the point where you don’t even think twice about what you want, you trust yourself enough to just order what your body needs in that moment. Many of my clients have been there, but we can change.
If you look at it through this lens, no one choice is superior – each is different and individual for YOU. Maybe you just want a comforting cheeseburger and fries because it’s been one of those weeks and you can’t stand to look at veggies anymore. GET THE CHEESEBURGER. Also, this graphic from Kylie is fantastic about eating the cookie vs. not eating the cookie.
I won’t tell you to cut out one food or food group, or to start over every Monday.
I won’t tell you to exercise for an hour every day to be healthy.
And, I definitely I won’t tell you to eat under x many calories per day.
Because all of these lifestyles that we think will bring us health, won’t.
Health is not deprivation. Health is not feelings of guilt around food.
Take the time to learn your health history, habits, likes, dislikes, stressors and motivators. We talk about movement you enjoy and that is maintainable. Maybe that’s more, maybe that’s less than it is now.
If you’re a runner, we will talk about fueling enough for exercise, and see if we can find what fueling system works best for you.
We talk about your goals and how to get there. I’m big on finding more positive role models or influences for my clients.
Not all dietitians are going to cut your calories. We are trained to treat you as an individual and meet you where you are. If you are looking for assistance in your health journey, I am taking new clients through the end of the year.
Also, if you’re looking for some new books and resources, these are my absolute favorite to use in practice and with clients.
Has there been one thing you’ve done or changed this year to better your health? Personally, I’ve put more of a focus on sleep! Less screen time in the hours before bed has been MAGICAL.