I am leading a 1-hour webinar tomorrow titled Body Positive Nutrition: Integrate the Health at Every Size® Approach Into Your Practice. It’s worth 1 CPEU for dietitians. Participants can join live or watch the video on-demand anytime.
After six years of chronic bingeing and purging, Kathryn Hansen stopped her eating disorder independently and abruptly, using the power of her own brain.
I recently heard Kathryn’s story while listening to the Nutrition Matters podcast. Her story was powerful and her approach to recovery sounded compelling. She also sounded very bright, and she supported her ideas with research. So, I purchased and read her book, Brain Over Binge, to learn more. Continue reading →
Do you really need to kill yourself to save your life? You might think so, if you look at the way some health fanatics strictly follow their diet or exercise plans. However, not-so-novel research suggests that being healthy is much easier and more fun than we’ve made it out to be. In Healthy Pleasures, an old but timeless book, authors Robert Ornstein, PhD and Davis Sobel, MD identify life’s simple pleasures and describe the proven ways they contribute to health and well-being. Continue reading →
After nearly five years, I have decided to leave my job in medical weight management to practice a Health at Every Size® (HAES®) approach.
Dieting does more harm than good. Research shows that dieting is more likely to lead to weight gain than weight loss. A review of 31 weight loss studies found that dieting was ineffective at producing long term weight loss, and one-third to two-thirds of dieters gained more weight than they lost (Mann et al, 2007). Calorie restriction leads to preoccupation with food, binge eating and weight obsession.
Weight loss messages contribute to weight stigma. Weight loss messages perpetuate the idea that anyone can lose weight, and that “overweight” people are lazy or lack willpower. In reality, weight is determined by a complex interaction between genes, environment and social influences. Once a set-point weight range is established, the brain works hard to defend it (Sumatran and Proietto, 2013). Size diversity should be respected and embraced, just like other types of diversity.
Weight loss is not necessary for health improvement. People who exercise regularly, eat a healthy diet, and practice other forms of self-care can improve their health, without losing weight (Matheson et al. 2012; Schaefer and Magnuson, 2014.)
In the book, Satter refutes the idea that parents must force their children to eat less and exercise more to lose weight. In the long run, this technique backfires, as children become preoccupied with food and turned off to physical activity. Rather, Ellyn coaches parents to feed well, parent well, and allow children to grow up to get the bodies that are right for them.
For a summary of the books main points, read on, or click here for a PDF summary from Satter herself.
Today, I have reached a blogging landmark: my 100th post! In honor of this occasion, I have decided to share with you 100 nutrition tips. Each tip is from one of my previous posts, starting with my very first post and working up to today. Each tip’s number links back to the original post. If you see a tip you like and want to read more, just click on the number. Enjoy!
Are you having trouble motivating yourself to exercise after a long day of work? One great way to start exercising is to create a walking club at work. Organizing a walking club at your workplace is an easy, fun and inexpensive way to exercise. Not only is exercise good for your body, but it can improve concentration, decrease stress, and help make the workday go by faster too! Walking with a group makes exercise fun, which increases the chances you’ll stick with it.
Follow these easy steps to get your walking club started:
First, ask for management support. A walking club benefits your employer too, by keeping employees healthy and boosting productivity. Ask management to show their support by joining the club, or by purchasing an occasional incentive for club members, like pedometers.
Next, get the word out. Post flyers, send out emails and ask your friends to join you on a walk everyday (even if it’s only for a short time!). News travels fast, and the more people that join, the more motivated your co-workers will be to join in too. Make sure to pick a time that works for the majority of members.
Mix it up. Walking clubs are meant to be fun and low-key, but it may be fun to hold a contest or challenge between departments or groups within your company. Try challenging each department to see who can get the most walkers to participate in the walking club everyday for a week. Ask management if they would give the winning group a prize.
March is here, and that means it’s officially National Nutrition Month®! I love this year’s theme, Eat Right with Color. A wonderful way to boost the nutritional quality of your diet and improve your health is to add more colorful fruits and vegetables to your meals and snacks. Different colored fruits and vegetables contain different types of cancer-fighting antioxidants, which is why we should eat a rainbow of colorful fruits and vegetables.
How many fruits and vegetables should we eat each day?
The slogan used to be “5 A Day for Better Health,” but now we’ve discovered that’s not enough for most individuals to experience the maximum health benefits. Today, the Produce for Better Health Foundation’s slogan is “More Matters,” because most people will improve their health by increasing the amount of fruits and vegetables they eat. The new 2010 Dietary Guidelines for Americans recommends filling half your plate with fruits and vegetables at every meal and snack. This will help ensure you’re eating enough nutrients and may help prevent overindulging in higher calorie foods.
Fill half your plate with fruits and vegetables. Now, that’s Eating Right with Color!