top view of a family praying before christmas dinner

Managing Diet Comments from Family

Family holiday dinners are coming up and for many of us that could mean difficult, hurtful, or triggering comments about diet and weight with relatives.

Just like everyone has an opinion about the weather, it seems like everyone has an opinion on diet and weight loss. Unfortunately, many people feel compelled to share those opinions without consent or thinking about how it could land for the person on the receiving end. I think we probably all have that one relative who holds nothing back.

Some things to keep in mind: what is on your plate is your business only and it doesn’t matter what or how much anyone else at the table is eating. Your needs are unique to you and you are the only one who can tune into them. So, as much as you’re able, allow any unwanted comments to slide away and try to focus on your hunger and satiety, your cravings, and your satisfaction and enjoyment.

But, how do we curtail these unwanted conversations? Whether it be a relative going on and on about their latest diet or a relative claiming to be concerned about your health and relating it to your weight, here are some ways you can respond and enforce your boundaries.

To the relative detailing everything about their latest diet:

  • I’m really glad that you’ve found something that works for you but would you mind if we changed the subject?
  • I’m finding this topic kind of triggering, can we talk about something else?
  • This is clearly something you’re very passionate about, but this might not be the best time to discuss it. 

To the relative commenting on your holiday dinner plate:

  • Excuse me, why is my plate so interesting to you? (OK that one is confrontational)
  • You have the food that works best for you on your plate and this is what works best for me. 
  • I know you think you’re being helpful, but you’re actually doing the opposite. I would appreciate it if you would direct your attention back to your own plate.
  • I’m so happy we could get together today, but I didn’t get together to discuss my eating habits. 
  • What I choose to eat today is my business. 

To the relative making comments about diet and weight loss:

  • I know you think you’re being helpful, but I’m finding your comments hurtful. 
  • I understand that you want to help, but I am not looking for your advice on this. 
  • I prefer to keep conversations about my health between me and my physician so I’d like to change the subject. 
  • I’m not looking for weight loss tips right now. 
  • This conversation is making me very uncomfortable. I’d like to talk about something else. 

As long as there are family gatherings, there will probably always be comments about diet. However, by setting good boundaries for yourself and protecting those boundaries, you can minimize those comments and their impact on you.

bowl with yummy colorful gummies on table

Losing Control around Halloween Candy

There is currently a video going around on social media showing a woman creating a cute Halloween candy display in a large glass bowl. But that’s not the part that has been raising eyebrows. At the end of the video, she nonchalantly sprays hair spray all over the candy and the caption reads “so you don’t eat all the candy.”

Responses have been mixed, with some commenting that it’s funny or even a good idea. Others have been commenting that there is something wrong if you are spraying toxic inedible chemicals on food to avoid eating it. Here is my take.

When I first saw this video, it immediately harkened back to a practice that some individuals with eating disorders resort to: they in some way “ruin” their food so they can’t continue to eat it. Indeed, when I was in the peak of my disordered eating habits in college, I would routinely dump a shaker of pepper onto what was left on my dinner plate so I wouldn’t eat it while waiting for my friends to finish up. This is a very problematic and disordered practice and the woman in this video is promoting it like it’s the next greatest idea. So that is issue #1.

This video also prompts the question: why are you feeling that out of control around Halloween candy? As an anti-diet nutrition coach, I can answer this one. Deprivation and restriction are the top causes of binging and overeating. In other words, the foods that you feel the least in control around are the foods you allow yourself to consume the least. You may also have thoughts about those foods along the lines of: “I can’t trust myself around that food,” “it’s my weakness,” “it’s my guilty pleasure,” or “I’m being bad when I eat that.” And if you believe these things, of course you’re going to avoid certain foods!

The urge to binge or overeat when we are around foods we seldom allow ourselves to consume is a normal human response to deprivation. It’s not always conscious, but it is both a mental and physical response. When we do engage in these behaviors, it’s referred to as “last supper eating” because we tend to consume a food as though it’s the last time we will have it. And, indeed, it can feel that way because we truly don’t know when we will allow ourselves to have it again.

So what is the antidote for this?

In order to break this cycle of restriction and overeating, we must put those “trigger foods” on the same level as every other food we eat. Take the novelty out of them. Take the guilt and shame out of them. We do this by giving ourselves unconditional permission to eat them.

This unconditional permission does a few things:

  1. It removes the novelty from them and with that novelty goes the allure.
  2. It provides the reassurance to us that we can have those foods whenever we want, so we don’t need to overindulge as though we won’t have them again.
  3. Even if you at first overindulge in these foods once you give yourself permission to eat them, it will eventually level out and they will just become “normal” foods once that initial excitement wears off.

So, if you thought spraying hair spray onto your Halloween candy to prevent yourself from eating it was an appealing strategy, it’s probably because you rarely allow yourself candy or sweets to begin with. You may want to consider making candy a more run-of-the-mill presence in your life and see how that changes your relationship with it. And, from a nutritional perspective, this coach can assure you that having some candy from time to time or even a small piece of candy every day is perfectly fine. There is room in every healthy diet for some fun foods. And, having those fun foods regularly, makes your healthy eating habits more sustainable in the long-term.

photo of people having dinner together

What to do when you overdo it

Feeling like you overate can be a really crummy feeling, but the tactics we tend to turn to in those instances typically aren’t helpful options. Skipping meals to compensate, overexercising, only eating certain foods – these tactics don’t work and promote unhealthy habits. Fact: you can’t “compensate” for overeating. So what should you do when this happens?

First, let go of trying to compensate for overeating. This simply is not how our bodies work. Your body has already digested and dealt with that food accordingly. It is not sitting in a reserve tank to be emptied and you can’t create a void in your body for that food to take up by creating a calorie deficit the next day. Furthermore, even if you do successfully undereat or overexercise the next day, your body will adjust for that accordingly. You may or may not notice it, but 2-3 days later you will be much hungrier than usual and eat more. Remember, our bodies evolved to keep us alive through periods of starvation. Finally, we don’t get to pick and choose what gets burned and what doesn’t.

Second, be realistic and take it easy on yourself. One day of overdoing it isn’t going to make a difference. One weekend of overdoing also probably won’t make a significant difference. You won’t gain 10 pounds overnight and you won’t “undo” any progress you’ve made. Something else to note, when I work with clients who feel like they went way overboard with their eating, very often when we actually map out what they ate, it’s not as much as they thought.

Third, still practice those healthy habits you’ve been working on. Remember, there is no proverbial wagon to fall off of, no proverbial train to derail. Every day is a new opportunity to pursue your goals and those 4 margaritas didn’t “ruin” that opportunity. So carry right on with eating in balance. Move your body. Drink plenty of water. Listen to your body.

If you want to avoid overdoing it the future, keep in mind the main reason why we engage in overeating is deprivation. When we don’t allow ourselves to eat certain things, when we dub certain foods “bad,” we give those foods all of our power. It’s human nature to respond to deprivation this way. The best way to make sure these overindulgence episodes happen rarely, is to give yourself permission to the eat the foods you want to eat when you want to eat them. Yes, absolutely, practice balance and make sure you’re also eating lots of veggies. But, chocolate cake doesn’t only have to happen on your birthday. Mashed potatoes and gravy don’t only have to happen on Thanksgiving. When we only let ourselves enjoy these foods once a year, that’s when we get into issues with last supper eating.

photo of people having dinner together
Trying to compensate for overeating is not the answer. Photo by Daria Shevtsova on Pexels.com

flat lay photography of vegetable salad on plate

You don’t need a meal plan. Here’s Why

It may seem like it’s the solution you need, but a meal plan probably won’t be very helpful…not in the long-term anyway.

Here’s the thing about a meal plan: it tells you what to eat and when but what happens when you’re not longer on it? What if you can’t afford to continue having someone write them for you? Or your nutritionist moves on? Or whatever program you’re doing ends?

You will probably resume the same eating habits you were accustomed to previously. And that is not your fault.

You see, a meal plan is really no different than a diet in that it forces you to overhaul all of your eating habits at once without teaching you any skills or helping you gain insight into your eating habits. The result? It’s not sustainable.

So if you are hoping to change your eating habits in the long-term, a meal plan is not the answer. In fact, unless you’re just looking for someone to plan your menu for you because you’re tapped out in terms of energy, creativity, and brain power, I don’t recommend them.

So what is more effective? Work with someone who can:

  • teach you how to compose a balanced meal and how to snack to keep you energized throughout the day
  • coach you in setting reasonable meal planning and prep goals
  • help you develop the skills you need to meal plan effectively
  • coach you in working through obstacles that may disrupt your meal plan

The difference is that skills continue on. They’re translatable. Meal plans are a one-time fix. So you’ll get way more “bang for your buck,” so to speak, focusing on picking up skills and strategy rather than having it done for you.

So before you seek out meal planning services from someone, ask yourself what your goals are and what you are hoping to get out of it. If your goals are more focused on long-term eating habits, that meal plan probably isn’t the best solution.

If you’re interested in learning how to make healthy eating work in your busy life, give me a shout.

blue tape measuring on clear glass square weighing scale

What’s the difference between healthy eating and dieting?

How can you be a nutrition coach and be anti-diet? What’s the difference between healthy eating and dieting?

Dieting and healthy eating are actually very different, mutually exclusive things. In fact, dieting is NOT at all healthy eating.

Dieting

Dieting means drastically restricting what you eat, either by counting calories or outright eliminating foods, with the goal of weight loss. Diets are not meant to be sustainable in the long-term. Rather, they are designed to get you to your goal weight quickly, but not to keep you there. The proof of this is in the pudding: with all of the scientific evidence we have that shows that slashing calories will slow your metabolism and that these approaches almost always result in weight regain (plus more), the diet industry continues with the same fundamental approach. This is because the industry makes money off of dieters coming back for more.

Another hallmark that all diets have in common is the diet mentality. Diets promote deprivation and moralization of foods into “good” and “bad” categories. They entail black-and-white thinking – you’re either on a diet or off, being good or being bad. And, regardless of the specifics of the diet, they are too often a slippery slope into disordered eating. Dieting does not promote a healthy relationship with food. Think about the last time you were on a diet. How much time did you spend thinking about the foods you weren’t allowed to have? Wishing you could eat like everyone else? And how much time did you spend stressing out about how much of what you could eat? You shouldn’t be wasting so much time and energy stressing about fulfilling one of our most basic human needs. Food is not meant to be a source of stress, but the diet mentality makes it so by convincing us that we need to monitor our every bite.

The sneaky thing is, diet companies will convince you that it’s YOUR fault for not maintaining. The truth is that it’s NOT your fault if you struggle to stick to your diet’s strict rules and it’s NOT your fault if you gain your weight back. Our human bodies and minds are simply not compatible with the diet structure. Our bodies are not meant to run on just 1200 calories a day and we are programmed not to respond well to deprivation. If you would like a really eye-opening illustration of this, read about the Minnesota Starvation Experiment (and pay attention to how many calories they were consuming a day).

Healthy Eating

Healthy eating does not require counting calories or cutting out foods. In fact, there is room for all of your favorite treats! Instead of focusing on rules and numbers, you re-learn to tune into and trust your body so that you can securely give yourself permission to indulge. Healthy eating is about finding the right balance for you and for your body. By getting to the factors behind your cravings, eating mindfully, and tuning into your hunger and satiety cues, you are able to balance your diet and release that food stress.

The “healthy” in healthy eating isn’t just about the types of food you eat; it’s also about your relationship with food.

Healthy eating requires you to flip the script on that old diet mentality that we all carry with us. It requires recognizing that what works for me might not work for you. We could eat the same way and exercise the same and our bodies would look completely different – and that’s OK. It requires recognizing that there are no “bad” foods and that eating ice cream is not going to have negative consequences.

One final point: the goal of healthy eating doesn’t have to be weight loss. For example, you can focus on healthy eating to feel better, improve your health, manage certain conditions, or just to care for yourself. Our culture would certainly prefer to have us believe otherwise, but our bodies are supposed to come in different shapes and sizes and they are supposed to change as we get older. At 33, I don’t fit into the clothes I was wearing at 21 and I shouldn’t – my hormones are different, my metabolism is different, my eating and movement are different. Learning what your unique body needs is also an important part of healthy eating.

I write this post not to put down anyone else’s thing, but to give you some important information to consider before you embark on a diet program. If you have questions about this post or how I approach nutrition coaching, please don’t hesitate to send me an email.

Dealing with conflicting information

Wait…so are eggs bad for you again? But I thought you couldn’t have coffee while pregnant, now it’s OK? OK, I’ve got it, now. So red wine is good for you…except when it’s not?

These are such classic examples of the tennis match head flip we have to do as consumers reading headlines around diet and nutrition. One day a food is good for you and the next you shouldn’t eat it. With all this conflicting nutrition information, what is a health conscious consumer to do?

If there is one thing the media is really good at, it’s taking the slightest possibility and running with it as though it is unequivocal truth. One study can come out suggesting that people who eat potatoes 3 times a week are more likely to have inverted nipples and the next thing you know every outlet is reporting you should never ever eat potatoes.

But here’s the thing: correlation does not equal causation. There may be an environmental factor causing inverted nipples in a certain region and potatoes might just happen to be common and affordable in that region, thereby skewing the results. Or maybe there is a genetic factor that causes inverted nipples and also creates a taste for potatoes.

This is a silly example but the point is that just because 2 things are happening does not mean they are related.

Furthermore, just because one study had a particular finding, doesn’t mean that finding holds true. That study may have been poorly constructed, its results might not be able to be reproduced, it could have been funded by someone with skin in the game – a whole lot of different issues. So what should you do?

  1. Don’t stress about it

Getting stressed out about whether or not you should put stock in a new study isn’t helpful. Chances are, whatever those findings are won’t merit your dropping a habit immediately. By all means, give the story a read, but don’t let it drive you into a panic.

2. Keep an open mind

Remember, one study doesn’t prove anything conclusively. It needs to be peer-reviewed and the findings need to be able to be replicated. We still have SO MUCH to learn about the human body and nutrition – what we think we know now is bound to change as we learn more.

3. Talk to a professional

If you’re really concerned about the findings you’re reading, talk to your doctor or your nutrition professional about it. They should be able to let you know whether or not you need to make changes.

4. Focus on balance

At the end of the day, if you’re eating a wide variety of foods and eating more of the “healthy stuff” than the “less healthy stuff,” you probably don’t need to worry much. Too much of anything can be a problem, including information. So focus on finding your balance and don’t get sucked into the back and forth media coverage of these studies.

Meal Planning Success Tips

Meal planning and prep is an important pillar of healthy eating because it gives you complete control over the ingredients and portions that you and your family eat. In fact, research has shown that eating home cooked meals frequently is associated with healthier diet quality. That’s not to say that meal planning and prepping is easy. It takes time, thought, and energy. So how can you make meal prepping work for you? First off, there’s no wrong way to meal prep. Here are some meal planning success tips to get you started: 

Meal Prep Success Tips

Work with your schedule 

Some people like to do a lot of meal prep all in one day. Others will split it up over 2-3 days during the week. Another way to do it, is to cook larger meals and save leftovers for a couple days (helloooo crock pots and one-pan meals!). Look at your schedule but also consider your energy and stress levels as well when deciding which system works best for you. Create your schedule around that. 

Plan before you shop

Your meal prep plan needs to take into consideration not just your time, but also your budget and your inventory. Planning before you shop will cut your time in the grocery store and also allow you to modify your plan if you discover you need to purchase too many items for certain recipes. You also will have the opportunity to modify recipes by planning ahead as well. 

Try to reuse ingredients

It will save you time and money if you are able to use the same ingredients in several different dishes. For example, you could use quinoa to make a batch of stuffed peppers, a quinoa salad side dish, and vegetarian taco filling. Just make a large pot of quinoa at the beginning of the week and then work it into those dishes. Likewise, see if you can find ways to repurpose your leftovers into new meals.  For example, leftover chicken can be used to make chicken fajitas, leftover salmon can be made into salmon burgers – you get the idea.

Use your freezer

Some foods freeze better than others and taking advantage of that can save you time and money. Some ingredients that freeze well are:

  • Fruits such as peeled bananas, chunked mangos, and berries
  • Raw or blanched vegetables such as peppers, peas, cauliflower, broccoli, carrots, and kale
  • Cooked vegetables such as sweet potato and squash (stock up on these when they’re in season and cheap, roast them up, then freeze them)
  • Firm tofu
  • Raw meats

Some prepared foods that also freeze well:

  • Soups
  • Sauces
  • Stir fry
  • Cauliflower fried rice
  • Pasta dishes
  • Black bean burritos

Spice it up!

Don’t be afraid of flavor. Spices and herbs are your best friend when cooking healthy foods. They allow you to reuse the same ingredients in many different ways. If you are uncomfortable improvising with your flavors, follow recipes. Tired of the same old grilled chicken breast? Try adding garlic and paprika for Mexican-style or go with lemon and rosemary. You can play around with different combinations once you get comfortable with the flavors that you enjoy. 

Get your family/friends involved

Cooking together is a good time to connect and it’s a great learning experience for kids! Research has shown that if you encourage your kids to meal prepare throughout their young adult life, they are more likely to eat healthier later and are less likely to develop picky eating habits. 

Only prepare foods that you enjoy eating

You may feel really motivated to cook only quinoa and asparagus for your lunch the next day, because you think that will be the healthiest. But if you don’t actually like quinoa and asparagus, you probably won’t end up eating it later. What’s the point of forcing yourself to eat things that you don’t find tasty? Food can be delicious and healthy; you sometimes just have to be creative. This is why when you work with Well & Simple, we offer thousands of new recipes that are easy to prepare yourself, and are tailored according to your taste preference.

Theme nights make things easier

These can be fun and give the whole family something to look forward to, as well as take away some of the thought you have to put into a meal. Some examples of fun theme days are: 

  • Meatless Monday
  • Taco Tuesday
  • Fishy Friday

Plan the dine out days

Meal planning also means planning nights when you don’t have to cook! If you know you will end up dining out once a week, you may as well put it on the schedule so you can always stick to your plan, and avoid wasting extra ingredients.

There are many other perks to cooking your own food besides it being healthier. It can be less expensive, and can be even tastier than takeout. It’s also a fun opportunity to teach your kids an important life skill, or just to spend time together on a busy work day. Following these meal planning success tips will help you get on your way.

Our intern, Nicki, actually conducted her senior thesis research on meal prep amongst college students and found that they eat more fruits and vegetables if they prep their own meals as well. So there you have it: meal prep is an important and even college students are getting in on it!

How about you? Do you meal prep regularly? What does it look like in your house?

The Trouble with the Diet Mentality

More than any of the junk food on the market, I think the biggest obstacle to having healthy balanced eating habits, a good relationship with our body, and a healthy relationship with food is the diet mentality. In order to start truly making lasting changes to your eating habits, you have to start working on curbing that mentality from the outset.

What is the Diet Mentality

The diet mentality is a deeply ingrained way of thinking in our culture that emphasizes black-and-white thinking about eating habits. You hear it in the on-the-wagon-off-the-wagon notion and the idea of “good” foods versus “bad” foods. You hear it in the way we talk about our eating behaviors: “I was bad today because I had chips and dessert.” And it’s behind our negative self-talk when we pick apart our physical appearance, berate ourselves for not following our diet, and say cruel things about our bodies.

The diet mentality is critical for the survival of the commercial diet industry because it supports their unsustainable programs which focus solely on the food, counting calories, carbs, and points, and the number on the scale and ignore balance, the reasons behind our eating habits, and food quality.

Why the Diet Mentality is a Problem

The diet mentality is a big problem for a whole number of reasons. First and foremost, all of that negative self-talk and those unrealistic goals that it emphasizes throw us into a self-defeating, self-berating spiral.

Let me explain. Commercial diets rely on one common ingredient for all of their programs: self-control. Here’s the thing about self-control, it’s a finite resource for every single human being out there. It erodes throughout the course of the day, with stress, with lack of sleep, and the longer we rely on it. However, we are conditioned to believe that when we run out of the ability to exercise self-control, it’s a failure on our part. We are simply not good enough, not strong enough, not cut out for this. Have you ever had those thoughts about yourself?

Pretty much anyone who has withstood the diet cycle has had those thoughts. And what those thoughts ultimately lead to are beliefs that we are simply not good enough so why bother even trying. “Well, I already blew it today, so why not just go all in for dinner, dessert, and wine?” “I just can’t do it. What’s the point in even trying?” “I didn’t have the self control for no carbs….but maybe if I’m counting points instead that’ll be easier”.

This is the diet mentality at work. It make you feel bad about yourself, warps your self-image, and keeps you coming back for more and more diets.

Here’s the thing…

The diet mentality does not reflect reality. There are no good foods and bad foods – just food. There are foods you shouldn’t eat as often because they aren’t as nutritious, true. But eating those foods certainly doesn’t make you bad any more than eating a carrot would make Charles Manson good. See what I’m saying?

The goal that we all need to be working towards is BALANCE so that we can enjoy those treats that we like but also eat plenty of the more nutritious foods that our bodies need. The goal is BALANCE so that we can enjoy food without equating it with our worth, so that we can stop berating ourselves and heal our relationships with food and with our bodies.

Releasing the Diet Mentality

Only by working on quelling those diet mentality thoughts and beliefs can we focus on achieving that balance that we need. But it takes time because that mentality is so deeply ingrained not only in ourselves but also in our society. It’s all around us and we don’t even notice it most of the time. So it takes practice noticing those patterns and then flipping the script on them.

So here’s a homework assignment if you’re willing: grab a journal and write down the diet mentality thoughts and feelings you have today on one side of the page. On the other side of the page, flip the script on them, turn them into something constructive or more observational and not judgmental. For example “I was bad today because I ate a whole bag of chips” could be flipped to “I ate a bag of chips today and they tasted really good.” “I can’t eat bread because carbs are bad” could be flipped to “bread isn’t falling in line with the nutritional goals I have today but I can have it if I want it.”

To get you started: your worth is not dictated by the foods you eat. Your body is beautiful and amazing. You are not defective or weak.

Fitness Industry Sayings that Need to Go

I didn’t get into health and nutrition coaching because I wanted to create weight loss plans. I got into it because I spent most of my younger years obsessing over my weight  and I had a horribly unhealthy relationship with food and my body. I saw how much harm the diet and “wellness” industries caused myself and others and I wanted to help other people embrace healthy eating and balance. This isn’t an easy mission when the giant diet industry is spamming all of our feeds with toxic messages. My intern, Nicki, is totally on the same page about these messages, so we put our heads together on what language we think the industry needs to ditch.

1. Get your beach/bikini body

“Bathing suit season is coming.” “Get your body bikini-ready!” “Time to work on your summer bod.” UGH! We need to stop promoting the notion that only certain types of bodies are worthy of a bikini. This kind of mentality not only is harmful by driving people to extremes to lose weight, it also encourages the policing of other people’s bodies. As the meme says, “the only way to get a bikini body it to put a bikini on your body” and it’s true. Stretch marks? Cellulite? Jiggle? Rolls? Put a bikini on it. I’m no more worthy of a bikini than you or your neighbor and vice versa. 

2. Toxic “motivation”

You’ve definitely heard it or maybe been told it yourself, “motivational” sayings like: “sweat is fat crying,” “pain is weakness leaving your body,” “nothing tastes as good as skinny feels,” “unless you puke, faint, or die, keep going” (looking at you, Jillian Michaels). This is the kind of garbage that lands people hurt or ill. Exercise should not be punishment and ignoring your body’s warning signs is a recipe for disaster. What we need to be focusing on is positive encouragement, tuning into one’s body, and finding balance. It’s the imbalance that this mentality promotes that keeps people pumping money into the diet industry for unsustainable tactics. Also, have you ever had pizza? It definitely tastes better than skinny feels.

3. Good Food vs Bad Food, Healthy Food vs Unhealthy Food

As humans, we like having opposite categories, I will give us that. But, when it comes to applying blanket classifications to foods, we run into some problems. Are some foods healthier than others? Yes, obviously. But that doesn’t mean that one food is good and another is bad. As the saying goes “the dose makes the poison.” It’s about proportionality. You should eat more nutritious foods than less nutritious, caloric foods. But focusing on completely avoiding “bad” foods is unsustainable and can lead to disordered eating habits.

4. Superfood

And while we’re at it, we need to 86 this “superfood” label we are giving to a new fruit or vegetable every 6 months. Say it with me: there is no such thing as a superfood. This is a buzzword created by the food industry (yes, even agriculture is an industry) to increase sales of certain products. Fruits and vegetables are rich in highly healthful compounds called phytonutrients as well as vitamins and minerals. This is what makes them so good for us. But cauliflower is not more super than kale which is no more super than blueberries. They just have different amounts of different nutrients. What you really need to focus on is eating a wide variety of different plants so your body can reap the benefits of those nutrients.

5. “Get your body back”

There are few things that frost my cookies as much as seeing an ad for some program directed at new moms promising to help them “get their body back.” Here’s the thing, there is no body “lost” in the process of carrying a child. Does your body change? Yes. Is that a problem? It shouldn’t be, but in our sexist society some think it is. Until we can stop telling women that they need to “get their bodies back”, women will continue to belittle themselves, resort to varying, sometimes extreme, measures to lose weight, and internalize that hatred towards their own bodies. You body just did an amazing and incredibly difficult thing. Of course it’s going to change and it’s that change that makes it so amazing. What the message needs to be is that the postpartum body is amazing and beautiful and that new moms can focus on caring for themselves and their newborn. 

 

We’re not so naive as to think that this kind of talk is going to go away – it isn’t. But what we do want to encourage through this post is more dialogue around the effects of this kind of language. We want to encourage everyone to become more aware of how this mentality slips into their daily lives and focus on reframing those words into more positive, healthy, encouraging thoughts.

 

What to do with leftover Halloween candy

Is the thought of being haunted by leftover Halloween candy leaving you stressed out? For anyone who has struggled with healthy eating habits and a sweet tooth, this can be a very challenging time of year. But it doesn’t have to be that way. As with most things, the answer to the question of what to do with leftover Halloween candy is BALANCE.

One of the major reasons why we tend to binge on foods like Halloween candy is because we allow ourselves to consume it so rarely. Because of that rarity, our natural inclination is to enjoy as much of it as we can because we won’t be able to again for a long time. We think “well it’s just this time of year so why not?” or “diet starts next week!” or “well I’ve already fallen off the wagon, might as well go all in!”. Do these sound familiar? These are the thoughts that come with deprivation.

So how do you solve that mindset? Give yourself permission to enjoy those sweet treats. Knowing that you can have it whenever you want it, will help quell that urge to get as much as you can while you can. And, as you are able to enjoy your Skittles and Milky Ways in moderation, you will learn to trust yourself with those foods more. The fact is that there is room in any and every healthy diet for candy.

Obviously, this isn’t a change that happens overnight. It’s a process. So here are some tips about what to do with that leftover candy to help you along the way.

1. Give yourself permission

Sometimes when we feel like we’re doing a bad thing, we eat even more than we would have normally. It’s a natural defiant reaction to a perceived threat to our boundaries and autonomy – having our food choices dictated by an arbitrary rule someone else created. Give yourself permission to have the candy you want and remind yourself that you are free to have candy whenever you want to. Having that reminder will help keep you from eating candy until you don’t feel well because you will know it’s an option later on if you want it. Think of it like reversing a scarcity mindset.

2. Enjoy your candy mindfully

If you are going to treat yourself to some much-loved candy, you should actually get to enjoy it, right?! Well, eating it mindfully is the way to do that. What does that mean? In the simplest terms, it means being present while you eat. Not watching TV, not scrolling through Instagram, not driving in your car. It means allowing yourself to focus on the act of eating so that you can notice and appreciate things like: how the candy smells (a critical component of how it tastes!), how it tastes, what the texture is like, etc. This will also help slow down your eating so that you can close that brain-belly gap we experience when we eat too quickly and don’t realize we’re full until it’s too late.

3. Go easy on yourself

Avoid creating rigid rules to follow and beating yourself up for eating candy. It bears repeating: there is room in every healthy diet for candy. And what if you eat the whole bag? So what? It doesn’t mean you’re a bad person or a weak person. And it doesn’t mean all is lost. The best thing that you can do is move on from it and avoid that downward spiral of self-defeating thoughts.

The bottom line is: it’s OK to eat candy and you don’t have to banish it from your house. Empowered eating comes from granting yourself permission to enjoy the foods you love, trusting yourself to do so without going overboard, and remembering that your favorite foods are always an option because you’re not subjecting yourself to arbitrary diet rules.