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 →
Both intuitive and structured eating styles are compatible with a Health At Every Size® approach. But which is right for you? Take this quick quiz to find out:
- Are you able to reliably identify mild hunger?
- Do you have a flexible enough schedule to eat when you are hungry?
If you answered ‘yes’ to both questions, intuitive eating may be right for you.
If you answered ‘no’ to one or both questions, start with structured eating. Continue reading →
I think that it’s important to share stories of why individuals decided to adopt a Health at Every Size® approach. This story is from Dana Sturtevant, a wonderful dietitian at Be Nourished. It is reprinted with permission. Continue reading →
Do you get cravings for ice cream and French fries, but rarely for fruits, vegetables, whole grains or other nourishing foods? Inspired by Chapter 11 of Linda Bacon’s book, Health at Every Size, this post provides tips and tricks to change your tastes.
Eating is meant to be pleasurable. Don’t eat: die. If food wasn’t rewarding, our species may not have survived. We are especially hard-wired to enjoy foods rich in sugar, fat and salt. Food manufacturers have taken advantage of these preferences to ‘hijack’ our tastebuds. They have designed foods loaded with sugar, fat and salt, but devoid of any filling fiber, or beneficial vitamins and minerals.
Dieting may have also hijacked your tastebuds. Labeling certain foods as off-limits can make them more tempting and tasty. Likewise, resigning yourself to only ‘healthy’ foods can make them taste dull and dreary.
However, most taste preferences are learned, and with time, we can learn to love and appreciate nourishing food. By reclaiming your tastebuds, you take an important step in reclaiming your health. Read on to find out how. Continue reading →
The president of the Academy of Nutrition and Dietetics, Dr. Evelyn Crayton, visited Sacramento last month. She wanted to hear our concerns and priorities for the Academy. So… I mustered up the courage to write a passionate letter about Health at Every Size® (HAES®), and read it aloud at the event.
In this post, I will share segments from the letter as I describe my experience speaking at the event.
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I recently finished reading The Gifts of Imperfection by Brené Brown, PhD. Brené is a researcher who has collected stories from thousands of individuals who are living, full, vibrant, wholehearted lives. In this book, Brené shares strategies to embrace your authentic self and live a wholehearted life.
I believe the concepts in this book tie in nicely with a Health at Every Size® (HAES®) philosophy. I’ll explain how in this post.
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I recently finished reading the book Embody: Learning to Love Your Unique Body (and Quiet that Critical Inner Voice!). The book is by Connie Sobczak, co-founder of the non-profit organization The Body Positive.
Embody is a beautiful book, woven with heart-wrenching stories and inspiring quotes, that teaches the five competencies of the Be Body Positive Model. The competencies are:
- Reclaim Health
- Practice Intuitive Self-Care
- Cultivate Self-Love
- Declare Your Own Authentic Beauty
- Build Community
I loved this book. In my experience, the ability to appreciate your body is often a rate-limiting step to rejecting the diet mentality and committing to a Health at Every Size® approach. I highly recommend this book to anyone with a body!
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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.)
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Instead of (or in addition to) wearing green and drinking green beer on St. Paddy’s Day, try something new– eating green! Green vegetables and fruits are some of the most nutrient-rich foods on the planet. Continue reading →
This is a delicious winter dish. You can make this a one-pot meal by cooking it in a Dutch oven. Otherwise, use a large skillet and a 9 x 13 inch baking dish. Continue reading →