Girl doing yoga.

I’ve Been There Too

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I’ve kept a lot of journals over the years.  🙂   I find writing to be magically therapeutic for processing some of the crazy stuff that goes on in my brain.  The words in many of these books serve as a reminder to me that there is a way through anything that feels hopeless.

I don’t tend to talk about my history of struggling with food, eating and body image.   But I feel like it’s worth digging up old (painful) memories and sharing because I talk to people ALL the time who are dealing with what I’ve spent years going through.  If it can give someone hope, then it is well worth it to open up.  ♥

I really believe it helps to have firsthand experience to best relate to and help others.  While on the surface it may appear that dietitians and nutritionists have healthy relationships with food, for many of us it hasn’t always been that way.  This is often what brought about our passion for this field in the first place.

Remember back to the freedom of being a kid with no food stresses?  I do.  I ate what was put in front of me and food wasn’t anything that took up much brain space.  On the occasional trip to McDonald’s I was much more excited to get the toy that came in the Happy Meal than the food itself…

 

 

Notice the stylish Dr. Scholl’s clogs of the 70s !

 

 

 

 

 

For those with eating and body image issues, there comes a time when that shift from freedom to preoccupation or even obsession occurs. Most people can remember when it happened and what was going on in their life at the time.  It could have been triggered by something as unassuming as a comment from a stranger or it could coincide with something traumatic.   For many people it was their first diet that started out innocently enough but then snowballed into an eating disorder.

When I went off to college I decided that I wasn’t thin enough.  Dieting led to overeating which led to even lower self-esteem and feelings of failure and depression.  At the time I thought there was something wrong with me.  I now know that diets are the gateway into eating problems for most people.  Once you stop listening to your internal hunger and satiety cues, your system goes off-track.

My life was a nightmare.  I hated myself and my body and I felt like I had no control around food.  I had absolutely no clue about nutrition and eating to support my health– it was all about trying to eat the least amount of calories– and then wondering why I would get so out-of-control hungry.

Hindsight truly is 20/20.  I can see all the things that were wrong about how I was eating, what I was eating and my entire mindset about life in general.  If only I had a dietitian to work with me back then.  I know I would have freed myself of my food and body image agony.

What finally helped get me out of this?   I began thinking about what was really important to me and the type of person I wanted to be.  Gradually my emphasis on weight changed to health, happiness and kindness and I embraced veganism.  I began reading not only about the ethical reasons to avoid animal products but also the health reasons.  (Some of which I now know are highly debatable 🙂 )  Regardless of whether beef was going to give me cancer or dairy throw my body into a state of inflammation, one thing did begin to sink in and make sense:  Humans are designed to eat real food.  More actual plants, less sugar and flour.  And hunger is normal and natural and something to pay attention to rather than fight.  My diet improved a little and my binges lessened but I still had a long way to go.

What also helped me turn the corner was really understanding food’s impact on the body and mind, and deciding that I wanted to be healthy and respect my body.   That would mean not eating a lot of the crap I had been eating– sugar, artificial sweeteners, refined grains, “vegetable” oils– while also eating more whole foods.  And so I became a healthier vegan.   I felt great and while most of my family and friends couldn’t understand how I could not want to eat animal foods, I stuck to my beliefs for about 12 years.

Veganism worked for me… until it didn’t.  First, a test result from a research study that I participated in came back showing deficient levels of omega-3 fatty acids.  I incorporated fish into my diet for about a year and a half.  Then I began noticing that I wasn’t feeling so great and that’s when I figured out that my iron was very low.   I began eating meat and other animal products again.

It’s been quite the journey, but I am now connected to my body so that I know which foods make me feel my best.  I have found that balance where wholesome foods make up the majority of my diet– but I also give myself unconditional freedom to eat whatever I want if I really want it.  I’ve reached a place where I can accept my body for what it is and I’ve stopped trying to change it.

Food and my body are no longer the main story line in my mind and my journals aren’t filled with restrictive diet plans, food logs and obsessions about how I don’t look the way I think I should look.  While a journal is a helpful place to vent about your troubles, it can’t replace talking to someone who’s been there, who will listen to you and who wants to help.  Nobody’s journal entries should look like mine did.

You aren’t alone and you don’t have to do this alone.  I’m proof that when you feel trapped in an emotional hell with food, eating and can’t stand being in your own body…it CAN be overcome and you CAN find peace. ♥

Love.  Connection.  Respect.  Kindness.  Gratitude.  Trust.  Presence.

Cultivate these within yourself and you’ll find your freedom.

 

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Packets of artificial sweeteners in a glass jar.

Artificial Sweeteners and Your Appetite

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This post is for you if you regularly consume artificially sweetened foods and beverages!

For many of you this time between Thanksgiving and Christmas means major anxiety about staying on track with your health goals.  It often brings up fears of losing willpower around sugary temptations and constant stress about weight gain.  And if you’re a diet soda junkie it means slurping down these beverages in an attempt to satisfy cravings and tame your appetite– but could this habit be doing more harm than you realize?

I want to help you feel good about yourself and your life.   I want you to have a healthy relationship with food and eating.  It’s really tough to do this with artificial sweeteners interfering with the natural rhythms of your appetite.

If you have been relying on diet products in hopes of losing weight or controlling your hunger and you have not noticed any positive results– you have to question why you continue to use them.

Be open to the concept that they may be making it even harder for you to lose weight.

Thanks to clever marketing, so many people believe that consuming artificially sweetened beverages or foods will help with appetite control and weight loss.  Hmmmm….yet since their introduction into our food supply and despite millions of people eating and drinking them, obesity is more out of control than ever.

These fake foods fuel the ridiculous myth that to lose weight you must eat as few calories as possible and you must try to suppress your appetite, like it’s a bad thing.  It’s not.  Your appetite is there for a reason and until you make friends with it you’re not going to be at peace.  You respect your body’s urge to breathe, sleep and urinate, right?  You should pay attention to your hunger as well.

Ask yourself this:  Have sugar-free products helped me?  Who am I to tell you something doesn’t work for you if it has?  BUT I am going with what I’ve noticed in everyone I’ve met so far and I have yet to meet someone who has achieved and maintained a healthy body weight through diet products.

What if you got them out of your system and let your body reset itself through nutrition from real foods?  If you’re regularly putting fake sweeteners in your body you can bet that your appetite and taste buds are confused about this ingestion of sweetness without the accompaniment of expected energy (calories).  You can’t trick your body.  Instead you’re only encouraging your sweet cravings to haunt you.

I want you to consider testing out a new approach:

Get artificial sweeteners out of your diet in order to rebalance and regulate your appetite.

 

I love a good n=1 experiment.  It’s the best way to see how a change will work for you!  Cut out all artificial sweeteners for one month and see what you notice.  What I like about self-experimentation is the idea that you can look at it as a trial period for something new where you can always go back to your old habit if you want to.  You won’t know what will happen unless you try.

I’m not saying to replace artificially sweetened products with those containing corn syrup and white sugar either.  The idea is to learn to not need to taste intense sweetness in everything you eat and drink.

Check out some of this information:

Why Artificial Sweeteners Can Increase Appetite

  • “After chronic exposure to a diet that contained the artificial sweetener sucralose, we saw that animals began eating a lot more,” said lead researcher Associate Professor Greg Neely from the University of Sydney’s Faculty of Science.
  • “These findings further reinforce the idea that ‘sugar-free’ varieties of processed food and drink may not be as inert as we anticipated. Artificial sweeteners can actually change how animals perceive the sweetness of their food, with a discrepancy between sweetness and energy levels prompting an increase in caloric consumption,” Professor Herzog said.

Gain Weight While “Going Diet?  ”  Artificial Sweeteners and the Neurobiology of Sugar Cravings

  • But do artificial sweeteners actually help reduce weight?  Surprisingly, epidemiologic data suggest the contrary. Several large scale prospective cohort studies found positive correlation between artificial sweetener use and weight gain.

  • Preload experiments generally have found that sweet taste, whether delivered by sugar or artificial sweeteners, enhanced human appetite. Aspartame-sweetened water, but not aspartame capsule, increased subjective appetite rating in normal weight adult males.

Artificial Sweeteners Produce the Counterintuitive Effect of Inducing Metabolic Derangements

  • Taken together, data from these recent studies suggest a link between consumption of ASB (artificially sweetened beverages) and a variety of negative health outcomes, including increased risk of being overweight and obesity, T2D, metabolic syndrome, and cardiovascular events, especially in adults.

If you’re diabetic and thinking artificial sweeteners are helpful, you may want to reconsider that:

Artificial Sweetener May Do More Than Sweeten: It Can Affect How the Body Reacts to Glucose

 

All science aside, simply based on my observations alone, the fake stuff doesn’t help anyone lose weight or improve their health in any way.  Looking around, who do you see drinking Diet Coke and eating sugar-free Jello?  And I don’t mean the models in the advertisements who are there to make you think they look that way because they use artificial sweeteners.  In real life you’ll notice that it is typically those struggling with their weight who consume these artificial products.

Having a healthy relationship with food isn’t about eating and drinking artificially made food-like substances that taste disgusting.  If something doesn’t work and is likely causing more harm than good, it’s time for a change.  A healthy relationship with food has to involve real foods that provide nourishment.

If you’re looking to rediscover and honor your true appetite, come see me and I will help you get rid of these fake foods and into eating the wholesome foods that your metabolism will thrive on.

You don’t need diet products; you need to get back in touch with your natural appetite instead of battling with it.

💗

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Nutrition with a Twist of Psychology

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I have always been fascinated with human behavior and why we do the things we do.  In fact, before pursuing my degree in Nutrition, I originally graduated with a Bachelor’s in Psychology.

Little did I realize at the time how intertwined Psychology and Nutrition truly are.

The food itself is only part of the picture.

Our dietary habits go so much deeper than we realize.  Nutrition is a complex subject and while what we eat and how much we eat matter, it is also crucial to look at the way we eat and why we eat if we want to achieve lasting behavior changes.

It wasn’t long after I began working as a dietitian that it became clear to me that suggesting healthier diet alternatives and limiting portion sizes wasn’t always working.  Clients would leave my office with a clear plan of what to change about their eating habits and come back feeling ashamed and disappointed in themselves for not being able to follow it.  Again and again.  That’s not how it’s supposed to go!

WHY weren’t my clients able to make changes?  WHY did they stay stuck in their old habits?  WHAT was holding them back from working towards their goals?

So I began reading up on anything and everything I could find about behavior change.  Over the years I acquired priceless knowledge and skills from books, podcasts, seminars and largely from experience and practice gained through directly working with people.

And then I came across one especially intriguing website that caught my eye and that I just knew I had to get involved with…. a school that marvelously combines Nutrition and Psychology.

I have just completed my latest continuing education adventure!  I am now an Eating Psychology Coach trained by the  Institute for the Psychology of Eating.  I am not a psychologist, but I am a Registered Dietitian who is very interested in helping you understand what is really going on behind your challenges with food and the message these challenges have for you.

 

What is Eating Psychology Coaching?

Eating Psychology Coaching is an exciting and cutting edge approach developed by the Institute for the Psychology of Eating.  It effectively addresses weight concerns, binge eating, overeating, body image challenges and various nutrition related health concerns. As an Eating Psychology Coach, my approach is positive and empowering.  I don’t see your eating challenges merely as a sign that “something is wrong with you” – but as a place where we can more fully explore some of the personal dimensions in life that impact food, weight and health.  Oftentimes, our eating challenges are connected to work, money, relationships, family, intimacy, life stress and so much more.  Our relationship with food has important lessons to teach us if we choose to listen.

About My Training

I trained at the Institute for the Psychology of Eating, the world’s leading school in Nutritional Psychology where I received my certification as an Eating Psychology Coach. In IPE’s internationally acclaimed program, I learned powerful tools and protocols that enable me to work with weight issues, body image challenges, overeating, binge eating, and a variety of nutrition related health concerns such as digestion, fatigue, mood, immunity and others.  The skills I use from this training are a combination of practical coaching techniques, results-oriented psychology, clinical nutrition, body-centered practices, mind-body science and a positive and compassionate approach to challenges with food and health.

How is My Approach Different?

For far too long, we’ve been inundated by negative messages about food, weight and diet. We’ve been told that we’re willpower weaklings or that we need more control.  The majority of nutrition experts promote conflicting advice.  The result is people are confused about what to eat and how to have a happy relationship with food and a healthy metabolism.  In my professional practice, I combine many of the best strategies from nutrition science and eating psychology.  By eliminating all the “shoulds” and “should nots,” I focus on what’s right for your body and your personal style.  As we work together in this way, eating and health issues become a place of exploration.  Instead of seeing such challenges as the enemy, they become opportunities for growth and self-improvement.

I believe in helping you reach your highest goals not by strategies that punish, but through strategies that nourish.  ♥

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Refreshing fruits and a message from Be the Change Nutrition saying that there are no gimmicks here. This dietitian is about helping you create habit change.

35 Pounds Lighter One Year Later

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One of my clients shares his testimonial about his experience at Be the Change Nutrition after recently reaching our one year anniversary of working together!

In Mike’s words:

Corinne’s Be the Change Nutrition is saving my life and I am going to tell you about it.

I have been overweight most of my life, with surges of activity and better eating, but only to fall back into lethargy and bad habits. Corinne’s dedication, patience and insights are exactly what I needed to start – and continue – losing pounds after all these years.

It was “fun enough” to be a big, fun guy for all these years, but in reality, the tears of a clown are what were hiding behind the chuckles. Overweight people will know that being fat means ‘selling yourself short’ and ‘accommodating others’ over looking out for yourself.  There is a real psychological element to being overweight and these issues can not be fully tackled by just- the familiar but limiting “eat less, exercise more” simplicity, or a stack of diet books or some type of “I’ll go to the gym everyday until I’m in shape” mentality.  One must really have the help of a trained, and compassionate, licensed nutritionist like Corinne Goff to really break through these obstacles of a self-sabotaging mindset and the negative behaviors associated with being obese.

Corinne knows what she is talking about. Upon meeting her, you will discover that she has a very healthy physique and happiness to her face that most of us would envy.

More so than “what to eat and what not to eat,”  Corinne helped me discover the ‘whys and hows’ of my overeating. Case in point: I never realized just how much bread, carbohydrates, sugars and sweets I had been eating until Corinne had me document my food intake with a journal. Only then, could we really see together the mistakes I was making. Yes, I will use the word ‘mistakes’ because, to cut to the chase, to eat like I had been my whole life was a detrimental mistake, not only to my looks, but to my health, my career as an Actor, and my enjoyment of life.

I will never get back the years I spent being overweight, all I can do now is move forward, and I advise anyone reading this to remember that every day you put off getting help is another day of misery. Or even worse, mediocrity. Because when you are miserable, at least you feel it. When you are just mediocre, you don’t feel anything.

This is your wake up call. If you are fat, pleasantly plump, ‘large and in charge’, a BBW, ‘not fat just husky’, Big & Tall, portly, jolly,  or whatever you and your friends like to think of yourself as… that is mediocre. That is not living up to your best potential. You are hiding behind the fat. You are hiding behind fear.

Kill the excuses. The fact that many, if not most, of us  Americans are overweight is not a good excuse. The fact that your family, or your friends, or your spouse or even your kids are overweight are not good enough reasons to not apply yourself now to losing weight.

If you are struggling, then you know you care. Call Corinne. She will work with you, to make things happen for you. You can do it and Corinne and her Be the Change Nutrition can help!

Corinne Goff’s  Be The Change Nutrition consultation helped me lose 35 pounds in twelve months. Every pound has been a challenge and Corinne has been with me the whole time.  I started in September 2015 at 302, then reached my goal of 289 by Jan 1, 2016. Just getting to 289, even if I had to take my shoes off!,  and making that simple first goal was great.  We have set monthly goals since, most I have met, some I have not.  But we keep pushing forward, meeting every single week. I weighed in at 267.6 at my last weigh in with Corinne in early September, 2016. The next goal is 259 by January 1, 2017. I may get there sooner. For 2018, I will focus on my life-goal weight. But, one step at a time, and I am slightly ahead of schedule. That’s the nuts and bolts.

Beyond pounds, for me the real deal is how I look and how I feel. I don’t have that same “tired” feeling all the time, or that usual “bloated after eating” feeling… that feeling I had all day, no matter what or when I ate. I don’t have that ache in my lower back anymore. Well, there’s 35 pounds less to carry! Also, for the first time in years, I got in the “30s” for pants size. From 42 down to 38. And, for the first time since college, I am into a size 2XL shirt, instead of a 3XL or even a 4XL.

It’s great to be “a big guy.” I’ll always be a big guy. But to be a big guy in a 2XL instead of a 3XL… that is the change that I want to be. And now, that is the change that I am!

If you are overweight and/or unhealthy, and have read this enough to feel a glimmer of inspiration to call Corinne, I urge you to call her now, before thinking too much about it, or “discussing it with my spouse” or “sending her an email when I get home from work.” We all know those are the delays that we put in front of us to avoid taking action.

You aren’t going to figure this out on your own, and you won’t be able to “wait until next year” or “when my schedule clears” or to “get back to this later because now is just not the time” to lose weight. These are the lies we tell ourselves.

Start telling yourself the truth. You need to lose weight. Call Corinne now and get started. – Mike

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Before working with Corinne and Be the Change Nutrition (May 2015).

 

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One year into working with Corinne and Be the Change Nutrition (Sept 2016).

 

Thanks so much for sharing Mike!

What do I believe helped make Mike’s nutrition counseling experience such a success?

Definitely his positive attitude!

No matter what type of week he’s had, he keeps his focus on his long-term goals and the behavior changes he needs to keep working towards.  He does not let any setbacks get him down.  He knows and accepts that making changes is challenging and never gives up.

When you know what is important to you– you find a way to make it happen.

There is nothing I want more than to see my clients get where they want to go with their nutrition/health goals.  Mike is an excellent example of what you can achieve with persistence, patience and a positive attitude.  I look forward to continuing to work with him through his weight loss and wellness journey.

 

Note:  I take client confidentiality very seriously.  Your personal information and what is discussed at our meetings is never shared.  Mike graciously volunteered his story for my website.

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Mindset and behavior change quote.

I Can Have it Tomorrow: A Tip From a Client

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motivational quote that says: You know you're doing it right when your mindset around eating changes from I can/can't and I should/shouldn't to I choose to.

Does this sound like a familiar scenario?:  You’ve just finished eating a delicious, satisfying meal and you’re now faced with the temptation to eat yet more food– maybe an invitation to the local ice cream shop, perhaps a chocolate bar in your desk drawer or whatever it may be that sounds like something you want to eat but also something that you know isn’t exactly what your body needs at the moment.

A typical thought process may go something like this:  I MUST eat this NOW and I will begin my diet again tomorrow.  This is my only chance.  It’s now or never.  There’s a sense of urgency and lack of control.  So you eat it, only to feel overstuffed and guilty….again.

How does that work for you?  I’m guessing not great.

Keep reading for a little tip that was recently shared by a client who is struggling with overeating.  I wanted to talk about it because when something really clicks for someone, chances are good that it will resonate with somebody else.

Instead of her predictable dieting mentality which revolved around “can’t” and “shouldn’t,” she tried a fresh approach.

This involved slowing down, taking a few moments to relax and checking in with her body:

“I am actually feeling pretty satiated right now with what I just ate.  The ice cream that I was tempted to go out for… I can have it tomorrow!” This was a completely novel way of thinking for someone whose chronic dieting messages sounded more like “I better eat it now (and lots of it) because I start being “good” tomorrow.”

I was really proud of her for changing her internal dialogue!  And you know what– tomorrow came and the craving was gone. When she realized that she could always have that food the next day, it diminished its power over her and gave her a newfound sense of freedom.

How you think about food (your mindset), plays a huge part in what, when and how much you eat.  Changing an unwanted eating habit is less about increasing your willpower and more about changing your attitude towards eating and food.

For many people, food is seen as the enemy.  It’s often viewed as something to limit or a cause of weight gain.  It could be feared because it is something associated with a lack of control.  This all-too-common viewpoint won’t ever lead you to where you want to go.  Learning to see food as your friend and an essential source of nourishment and pleasure is absolutely key if you’re looking to establish a healthier relationship with eating.

Remember:  You can have it tomorrow.  Know that you have a choice and stop looking at food as something that you “can” or “can’t” have.  You can have anything you want.  Just take that pause and slow down to decide if you really do want it.  Consider the concept of possibly feeling even better by NOT having that treat right now!  See last year’s post But I Love to Go Out for Ice Cream in Summer….

Also, think of cravings like waves that come and go.  If you’re not sure what you want to do, try waiting it out for 20 minutes as an experiment.  If you can pause between the thought and the action… you may be surprised at what you learn.  This is different from trying to suppress true hunger signals.  If you’re hungry– you need to EAT, not fight it!

If you’ve been at war with food and with your body, you must change how you have been thinking.  You aren’t going to win any battles with self-loathing and negative thoughts.  Slow down, take a few deep, conscious breaths, trust yourself, accept who you are and love yourself to get going in the right direction.  I am always here to support you each and every step of the way.

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Girl holding a big bowl of salad.

2 Stupendous Salad Stops in Stowe

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Last weekend I was in Stowe, Vermont for a quick trip and ended up having 2 amazing salads that inspired me to remind you all that salads do not have to equal boring.

I always check menus for interesting salads.  I’m seeing more and more places offering fabulous toppings making a salad a filling, nutritious and balanced meal.

At the Green Goddess Cafe:

salad mesalad green goddess

Can you see how HUGE that bowl is?  I couldn’t believe my eyes when they brought it out.  They have an awesome system where you design your own salad and if I ever have my own cafe I would totally do this too.  They have an order slip where all the possible toppings are listed in various columns (things like extra veggies, proteins, nuts, dried fruits, etc., plus the dressings) and you circle a certain number from each.  They offered tasty additions like raisins, walnuts, avocado, mandarin oranges and olives as well as the basics like carrots, tomatoes, broccoli and celery.  Unique assortment of salad dressings also.  See, salads can be FUN! 🙂

The other place, Gracie’s, had salads almost as big.  I got the Wolfhound Waldorf salad with shrimp.  Sorry, no picture but check ’em out if you’re in Stowe.

I’ve noticed a lot of restaurants will offer several salad selections and then a choice of proteins to add.  If you don’t consider salads to be filling, make sure you are including a decent protein source in it.  Same goes for fat!  An all-veggie salad as a meal just isn’t enough.

Here in Rhode Island my very favorite place for a salad is the Two Ten Oyster Bar.  I discovered them only this past end of summer when I got their Organic Berry Salad with goat cheese that has since been replaced on the menu with the Harvest Salad.  Still very good with its butternut squash, toasted pepitas, bacon and chipotle maple cider dressing, but I am anxiously awaiting the berry salad to (hopefully) come back soon.

😂 No!  If you *think* you don’t like salads, could you be doing them wrong?

While salads are one of my go-to things to order at a restaurant, they are even better when you make them at home.  Think of stocking your fridge like a mini salad bar with fresh greens, shredded carrots, sunflower seeds, chopped hard-boiled egg, blueberries, dried cranberries, homemade dressings… whatever you can just grab and put together in a bowl for an easy, healthy meal.

If you don’t already, start buying some new things in the grocery store like avocado, tahini, chickpeas or slivered almonds.

Think about a salad you got at a restaurant, what made it special and then recreate it at home!

And not that I have anything against chocolate and wine (just enjoyed both last night!) 🍫🍷

…but I thought this was cute and might make someone smile.😉

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Cartoon showing how keeping different foods out on your kitchen counter can relate to weight gain.

What’s On Your Counter?

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cereal

Keep boxed cereal or bottled soda on your counter?🥤 How about cookies? 🍪

According to this study, you likely weigh more than your skinny neighbors who keep fruits on the counter. 🍎

“It’s your basic See-Food Diet — you eat what you see,” said lead author Brian Wansink, professor and director of the Cornell Food and Brand lab and author of Slim by Design: Mindless Eating Solutions for Everyday Life.

Look around your kitchen and see what you’ve got sitting out in plain sight.

Your habits may be impacting your health in a way you never realized.

If you see fruit– good for you! If you see highly processed foods– you may want to make some changes if you are trying to lose weight.

A random shot of my counter is going to definitely include a few types of fruit.  Right now I’ve got a full bowl of apples, a couple of oranges and a couple of asian pears. 🍎🍊🍐

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Bananas– always!  🍌

I also keep squash on the counter.  It wouldn’t be unusual to see a few potatoes and sweet potatoes too but I’m out.

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Over here I’ve got some bone broth going in the slow cooker from the bones of the chicken I oven-roasted last night.  I let it cook for about 24 hours before jarring up the broth for the freezer.  More on bone broth in the future!

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What you won’t find on my counters is any soda, boxed cereals or packaged cookies.

➡️ If it’s not there, you won’t eat it (or less likely!)  Simple as that.

Make things easier for yourself by not keeping certain less-than-healthy foods where you see them every time you walk by the kitchen.

This one little change could make a big difference.

Create a new habit if you don’t already have it:  Buy some fresh fruit! 

🍇🍉🍊🍋🍎🥭🍌🍏🍐🍑🍈

A few ideas to consider include:  apples, bananas, cantaloupe, clementines, grapes, grapefruit, honeydew melon, kiwi, lemon, limes, mango, nectarines, oranges, papaya, peaches, pears, pineapple and pomegranate.

Fruits are gorgeous out on the counter (prettier than bags of processed carbs and plastic bottles of dyed sugar-water, right?)… and a nutrient-dense choice.

Surround yourself with the things that support your intentions and skip the stuff that doesn’t.

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Cartoon girl obsessing over counting calories.

Calorie Counting? Skip it and Trust Your Body

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Counting calories was something I used to frequently recommend to clients for weight loss.  But I have found myself doing this less and less often.  In theory, the concept appears to make perfect sense:  Calculate how many calories your body needs based on your current height, weight and activity level.  Then simply consume less (and move more) and you will lose weight.

The only problem is– this approach of emphasizing a number of calories rather than the quality/type of calories usually doesn’t work and if it does, it only works short-term before you regain any lost weight. Can you relate?

Your body knows how many calories it needs better than any calculator or diet plan.  We’ve been blessed with a handy built-in feature called appetite (we’ve got one called thirst too!); if only we would listen to this instead of trying to fight it and control it.  It’s there to guide us.  As a child we knew when to eat and when to stop eating because we were in sync with our internal messages.  Somehow, somewhere along the path of life, this innate gift often gets lost (usually because of dieting!)

Calorie tracking websites and apps have become popular for weight loss.  True, calorie counting can be helpful for some people.  I suggest it as a tool in certain situations where I feel the person will benefit from temporarily tracking their foods and looking at the numbers to see where their calories are coming from.  It can offer tremendous insight when you’re not in touch with what you are eating and the quantity you are eating.  But it’s also good to know that the FDA allows food manufacturers to have up to a 20% margin of error— so the calorie info you see on food labels is not necessarily even accurate. 😜

HowManyCalories1

That being said, not only can logging everything you put into your mouth be a major time consumer and additional stress factor in your life, but counting calories can also lead to feelings of failure when you don’t meet that specific calorie number.  This leaves you with a negative self-image– which then fuels unwanted eating habits.

What if the daily number of calories you are aiming for is not realistic or right for you?  I’ve seen too many people enter their height, weight and weight goal into an online calorie tracking program, only for it to recommend they eat 1200 calories per day.  This is actually the calorie recommendation for a toddler!😲

And guess what happens when you eat too little?  Your metabolism naturally slows down to accommodate a lower food supply.  After you under-eat (diet),  no matter how much willpower you think you have, the pendulum swings back the other direction.  This is the feast-famine or restrict-binge cycle.  Over time this pattern leads to fat storage and weight gain. Hence all the folks who report how they dieted and then ended up gaining back the weight plus some.

🌟 Instead of focusing on eating LESS, at Be the Change Nutrition we talk about what to eat MORE of:  Foods that will help balance your blood sugars and keep you feeling satiated! 🥰

The number of calories you eat tells you nothing about the quality of your diet.   Nutritionally dense foods promote hormonal balance and lower inflammation, both of which are key players in disease prevention and maintenance of a healthy body weight.  Highly processed foods contribute to hormone imbalances and promote inflammation, which in a sense is like gumming up your system so it’s not properly functioning and more susceptible to disease and weight gain.

You can eat 2000 calories worth of bagels, Special K bars, pretzels, processed lunch meat sandwiches and canned soup with crackers… or that 2000 calories can be from wholesome foods like eggs, strawberries, walnuts, sweet potato, avocado, chicken, spinach and black beans.  There can be a major difference in nutrients.  You are going to feel greater satisfaction and overall well-being eating whole foods versus highly processed products.  When you give your body the nutrients it needs, things run smoothly.  Food is much more than just calories.  If you want to feel good, you’ve got to eat in accordance with that goal.

🤔 If you’re calorie counting and finding yourself always hungry, could this be a signal that your body needs to eat more?

🤔 Could those feelings be because you are trying to eat a 200 calorie meal when what you really need is at least twice that?

🤔 Or maybe your meals are not properly balanced with fat, fiber, protein and carbohydrates leaving you feeling as if something is missing.

🤔 Could you be relying on too many diet products to keep your calories as low as possible?

🤔Perhaps your body isn’t getting the nutrients it needs and you’re experiencing hunger as a result.

If you’re not feeling satisfied by what you’re eating then there is something going on that needs some investigation.🕵🏼

What ever happened to trusting our internal signals?  When did we lose touch with our hunger and satiety messages that let us know when to eat and when we have had enough?  Honor your hunger; don’t suppress it through calorie restriction.  Look at your appetite as your friend rather than your enemy.   You cannot hate yourself into a healthy state or a smaller body.  You can only love yourself into good health.  Learn to check in with your body, feed it when it needs fuel and not when you are bored … and stop when you are satisfied, not stuffed.  Listen.  Trust.

And everything will be ok. 🙂

Please don’t judge your self-worth on how well you succeed in meeting a calorie goal.  It’s just a number and who is to say that it’s the number for YOU?  Better yet, forget counting calories and switch your focus to eating the best quality foods you can to nourish your body, mind and soul.   Practice paying attention to what you need to feel your best and you may be pleasantly surprised how weight loss naturally falls into place as a side effect of this self-trust and self-love.

 

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Book cover titled Food A Love Story with Jim Gaffigan and a hotdog.

Fun at the Library: A New Book and An Inspiring Talk

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Book called Food A Love Story, cover has Jim Gaffigan and a hot dog.

Food and laughing.  🍽️ 🤣 Two of my very favorite things in life.  If you share similar interests I have a book you need to read.

I had never heard of Jim Gaffigan but he’s my new favorite comedian.  Imagine Jerry Seinfeld going on about nothing but the intricacies of food and eating.  This book is totally hilarious and leaves you wondering how someone thinks up this great stuff.

With all the seriousness and stress so often involved with eating right, this book is a breath of fresh air that WILL cause you to laugh out loud.  We all need to lighten up a little and laugh more, don’t you think?

Sometimes when I don’t have a book on my reading list I go exploring for one.   My favorite place is at the bottom of the staircase of my library where the “New” books are stocked.  I know the precise section where the food/eating/nutrition/health/wellness/diet books are found and that’s where I check out what looks interesting.  That’s how I came across Food: A Love Story by Jim Gaffigan.  Not my usual type of reading but I like food and I like funny so I picked it up and am happy I did.

Jim writes about things like how prior to ranch dressing nobody had ever eaten a raw vegetable and how an outdoor barbecue to him just means “Let’s make the food more accessible to insects.”  He’s got some incredibly funny insight into everything from McDonald’s to Whole Foods Market to Donuts to Chinese food.  Just about anything to do with food takes on an entertaining spin in this book.

👍🏼👍🏼Two thumbs up from me- highly recommended for many giggle-out-loud moments.

The library is also an underused resource for education.  I have gone to several fascinating talks on topics like Wickford History and Wild Animal Rehabilitation– where they brought in live owls and falcons.  When I found out there was going to be a talk on Edible Wild Plants I signed right up.  This talk was given by Brett Mayette who is amazing and has reminded me that there is another side to food that I don’t know enough about.  As much as we have available to us, we have very low diversity in our diets compared to our ancestors who had to forage for food.  There are so many wild plants growing in abundance all around us that are nutrient-dense but we just don’t eat them because we are simply used to buying our food from a store.

Dandelion and violets.🌻 The idea of gathering nutritious foods right in my yard fascinates me.  I have a memory of my stepmother telling my sister and I that dandelions are edible and she proceeded to pluck one from the lawn and eat it as we stood by grossed out.  Well, apparently she knew exactly what she was talking about.  (this is the same woman who drinks the water in the bottom of the pot after steaming or boiling veggies.  Smart lady.)  And there is a whole world of healthy seaweed too– they are rich in  vitamins and trace minerals that can contribute to better health.  Brett left me making a major note-to-self to read up on edible wild plants and seaweeds!

According to the University of Maryland Medical Center, dandelions are full of vitamins A,B,C and D and a source of minerals such as iron, potassium and zinc.

Throughout May, dandelions and violets were everywhere in my yard.  I’ve tried a few.  🙂 Once I got over the initial fear of poisoning myself, I realized they taste pretty good.  The violets are sweet.  The dandelions have a slight honey taste.  And the greens are bitter but in a good way and are supposed to be super for digestion.  We don’t eat enough bitter anymore.  Plus it feels primal to pick food, which (to me) is cool.  I spent some time squatting down picking flowers and their leaves to make this little bowl and you know what?  It’s work.  It makes you appreciate how much effort is involved with food gathering.  It’s kind of frightening if you think about the idea of something happening to our food supply and everyone having to figure out how to hunt and gather their own food.

Which reminds me of Mr. Gaffigan (who does NOT like fruits, vegetables or seafood) talking about blueberry picking:  “Picking blueberries is not like picking pumpkins.  It’s not like, “Hey I got one.  Let’s get the hell out of here.”  With blueberries you are never done.  Even after three hours you tell yourself things like Uh, I got four.  We could make a muffin.  There’s got to be a machine to do this!”…  🙂

Dandelions and violets on salad greens.I am desperately hoping my blueberry bushes actually produce blueberries this year!

I can’t find a website for Brett Mayette but I did find this article from last August called Where the Wild Things Are if you’d like to learn more about him and his wild plant walks and cooking demos.  He’s clearly passionate for what he’s doing and you’ll catch that infectious energy just listening to him.

There is so much we can learn and benefit from by incorporating edible wild plants into our diets.  Thanks for all you do Brett!

 

 

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Dear Diet memo letting the diet know it's not working out.

Weight Loss: It’s Not About a “Diet”

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Weight loss.  It’s the #1 response I hear when I ask:

“What are you hoping to get out of our visits together?”

It’s a fine goal and you’re not alone if you are frustrated with a weight issue and not a clue as to what to do about it.

Another question I like to ask is:  “How many years have you been dieting?” 

It’s not uncommon to hear people in their 30’s, 40’s, 50’s and 60’s realize they have been dieting more than half their lives. 🤯

Okay then…. It is time for a change! 😁

You probably know by now that “diets” don’t work, at least not long-term.  Anyone can find one of the zillions of low-calorie meal plans and follow it for a brief period.  Nobody can follow them for life.

The reason:  We all have a built-in survival mechanism called an appetite.  We need to eat for both nourishment and pleasure.  Trying to starve yourself with too little food, eating things you don’t like or eating in response to a schedule or plan rather than your hunger signals and preferences tends to backfire.  You learned this the hard way, right?!  But now what?  If diets aren’t the answer then what is?

The answer is simple and logical, yet different for everybody.

The bottom line is:

You need to change your specific behaviors and mindset that have gotten you where you are today.

This involves investigating your habits and then figuring out which changes you are willing to make to see results.

You also need to honestly ask yourself questions like:

  • Why do I want to lose weight?
  • What will change about my life when I do lose weight?
  • What won’t change about my life when I lose weight?
  • Is losing weight more important to me than my current lifestyle?

When some people really think about these questions, they realize that they aren’t ready to make changes and that is okay too.

Here is how you can get started on your weight loss journey:

#1:  Pinpoint your problem.   Get curious. Take a close look at the types of foods you eat, how much you eat, why you eat and when you eat.  Examine how you eat too.  Do you eat in a stressed-out state?  Do you eat every time you feel lonely? Bored? Do you eat when you sit down to watch television regardless of whether you are even hungry or not?  Are you telling yourself you aren’t allowed to eat certain foods that you love?  This can be eye-opening!  Really paying attention will uncover clues about eating behaviors that relate to your weight.  Once you identify where things are out of balance you can devise a plan consisting of  habit changes to implement.

#2:  Start with one realistic change.  You don’t have to do a complete diet overhaul.  That is what many “weight loss diets” are and a big reason nobody can follow them for long.  Instead, once you have identified your problem areas, pick out just one thing to change.  It is crucial that your plan consist of a change that you are honestly ready and willing to put into action.  I want you to feel excited about it, not dread it.  A lot of time I find that people want certain results but don’t want to put forth the work to get them.  There usually IS going to be some degree of struggle involved when you leave your comfort zone, so make sure that you’re good with whatever means you choose to get there.   You’ve got to be consistent and patient with your change as well. Remind yourself of your WHY every single day.  What are you doing this for?  Keep that reason fresh in your head.

I’m no psychologist but I do find myself playing one at work as an RD!  Weight problems are often surprisingly not so much about the food.  The issue is usually deeper than merely a matter of lousy willpower.  Excess weight can be seen as a symptom that something is out of balance in your life.  The real question is why are you eating too much or choosing too many of the wrong foods and not enough nourishing food?  Is there an underlying something in your life that needs to be changed?  This could be anything:  not getting enough sleep, being stuck in a job you hate, not getting out in nature or being too sedentary/not enough physical activity, etc.  You may find that once you start dealing with whatever is not right in your life that your eating and weight issues work themselves out naturally.

Nutrition education certainly comes into play too! That’s why having a Registered Dietitian on your side to help guide you with ideas of what to eat, new strategies to try, encouragement and accountability can be a huge factor in your weight loss success. 💗

 

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