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© 2023

balanced.eating.dietitian

balanced.eating.dietitian
Why does society (*and some doctors ahem*) quantif Why does society (*and some doctors ahem*) quantify our ‘health’ as that single number on the scale? 

I watched a video recently about a person who visited her doctor regarding an ear ache and was weighed and told to lose weight. 

YOUR HEALTH IS ABOUT SO MUCH MORE THAN YOUR RELATIONSHIP WITH GRAVITY!!! 📢

Your health is physical, mental, environmental, social, spiritual…

It’s your diet and the way you move your body - but it’s also your peace, your social connections and your resiliency. ✨

A smaller number on a scale does not indicate a *healthier* person. 

It might improve someone’s health by decreasing their risk of disease or how they feel in their body. 
But it also might be a result of an illness, a mental breakdown, or taking up smoking 🚬 !!! 

Let’s stop focusing all of our attention to that number.  There are MANY better indicators of health. 

How about your bloodwork? Your emotions? Your overall well-being? Your overall diet? Such as how much colourful produce are you eating? How well are you hydrating your body? What about your strength? Your endurance? How you feel? 🌟
Who knew this comparison was coming? 🙋🏻‍♀️😆

Let me remind you that no choice is *wrong or bad* either could fit as a part of your diet. I just thought I would put these side by side for you to decide!! 

Do any of these numbers surprise you? 🤗
Pass me the mic 🎤😂 I had a DM recently aski Pass me the mic 🎤😂

I had a DM recently asking me “if I can just eat whatever I want then how will I lose any weight”

So let’s clear this up! 

I know wholeheartedly that all foods can fit in a healthy diet - even one that results in weight loss. 

My clients are living, breathing examples of this. 👏🏽

When I say all foods fit, I’m not saying:

- all foods are equal
- eat donuts as often as you eat vegetables
- eat as much food as you possibly can 

You should be mindful of your overall food consumption and patterns. FOOD IS POWERFUL! 

Your health matters!

When I say “all foods fit” I specifically mean that you DO NOT have to eliminate any foods or food groups to *be healthy* or lose weight. 

Yes, what you eat and how much you eat still matters! 

Your mental health and your social health matters, too.

Too often I talk to women who eliminate all carbs or all sweets thinking it’s the ONLY way to be healthy or lose weight. 

It’s not! 

Eliminating ALL carbs or ALL sweets only lasts so long. For most people it’s not a realistic, long-term option. 

But your health and your body are with you forever ✨

We all need to find our balance.
Your best balanced diet is one you LIKE to eat, that feels REALISTIC enough to stick to, and helps you FEEL your best (mentally + physically)!
I said what I said 😆 To the EWG and other peop I said what I said 😆

To the EWG and other people/groups saying that conventional produce is toxic and bad…stop the confusion and fear mongering.

Instead of stressing about organic vs conventional, the question should be “am I eating enough fruits and vegetables each day?” 

If you choose to eat all organic, great! Happy for you! Honestly!

But it’s extremely elitist and ignorant and obnoxious to say that anyone else is *bad* or *unhealthy* for choosing otherwise. 

I have my own advice: 
✨ Eat the fruits and vegetables you love and can afford. Eat them as often as you can. Aim to include them at most meals. Try to fill half your plate. If adding butter or salt or salad dressing  on them helps you to consume more, be mindful on the amount and go for it!  Don’t look back 😁!
If I hear “processed foods are bad” ONE MORE T If I hear “processed foods are bad” ONE MORE TIME!!! 😳

I’d like to change the way you think about “processed food”. 

A “processed food” includes ANY food that has been cooked, canned, frozen, packaged, fortified, prepped or preserved. 

Honestly, almost everything you consume is a “processed food”. 

They are NOT *bad*! 
Some are VERY nourishing and convenient! 

Instead, think of processed foods on a spectrum from unprocessed (eaten in it’s natural form) to ultra-processed. 

1️⃣ Minimally processed foods can be VERY helpful for us to consume nourishing, balanced diets. 🙌🏽

Think: frozen or canned fruits and vegetables, grains, legumes, nuts, seeds, meats, eggs, milk, seafood, minced garlic, herbs and spices. 

2️⃣ Processed foods are packaged foods that have ingredients such as oil, sugar or salt added to them. 

Think: bread, cheese, tofu, canned tuna in oil, etc. 

3️⃣ Ultra-processed foods are foods that have been significantly changed from their original state and have fats, salt, sugar, preservatives and/or  additives in them. 

Think: fast foods, chips, pastries, candy, ice cream, pop/soda, hotdogs, deli meats, frozen convenience foods, etc.

It’s OKAY to eat ultra-processed foods. It does not make you *bad* or mean you need to feel guilt, shame or embarrassment. 

I’m a firm believer that all foods can fit in a healthy diet! 

What matters is the overall picture 📸 of your diet. Does your diet consist of MOSTLY ultra-processed foods or minimally processed foods? 

Most Canadians 🇨🇦 diets consist of almost 50% ultra-processed foods! 

How do we better this statistic?
👏🏽 cook from home more often 
👏🏽 balance your plates (fill 1/2 with produce!) 
👏🏽 eat regular, balanced meals through the day to help prevent overeating on ultra-processed foods at night 
👏🏽 stop telling yourself you *can’t* or *shouldn’t* eat something…allow some ultra-processed foods too, without guilt 
👏🏽 try the 80/20 strategy! 

Any questions? 💭
Wait I have more! You are not the number of "like Wait I have more!

You are not the number of "likes" on your photo. 📸 
You are not the price tag on your clothing. 🏷 
You are not the amount of money 💵 in your bank account. 

Society uses these numbers in an attempt to indicate your worth, so I'm here to remind you, you are NOT these numbers. 🙅🏻‍♀️

We lost a very important person in our family last week and one of the many thoughts consuming my mind since then is her IMPACT. 

No one spent time at her funeral talking about any of these numbers, we spent time talking about how special and how loved she made us feel.  We talked about how welcoming she was, how Godly she was, and how she always made us laugh.  We talked about the memories of her hosting Christmas dinners and Bingo game nights.  Her calmness and positivity, even when things were stressful. We talked about her IMPACT on everyone she came in contact with.

Why am I saying all of this? 

❓Has the number on the scale ever ruined your day?

❓Has trying on jeans in the fitting room ever made you feel worse?

I want you to stop defining your self-worth by numbers.  Numbers don't reflect your inner beauty, your value or your IMPACT. ♥️♥️♥️
Not me over here laughing at my own jokes 😂!! Not me over here laughing at my own jokes 😂!!

Any more caption ideas? 😅
Expecting perfection is the enemy of health and ha Expecting perfection is the enemy of health and happiness. 

I wish I knew who wrote this quote. It wasn’t me but it is so important! 💯 

Expecting yourself to eat or exercise perfectly is holding you back from reaching your health goals. It’s keeping you in the “all-or-nothing” mentality. 

Instead of perfect, try balance. 
Instead of perfection, try progress. 

Set out to nourish your body well most of the time, knowing that you won’t only eat nourishing foods. And that’s more than ok! 

Expecting your life and career and relationship to be perfect is holding you back from happiness. ♥️

Instead of perfect, seek peace, contentment and fulfillment. 

You are enough. 

You’re not behind.

Feeling “behind” comes from the expectations you set for yourself (or comparing yourself to others). But there is no such thing as behind. Your life is completely your own. 

Shoutout to those who are finding balance, contentment, fulfillment and making progress publicly and those doing it silently, too. Be proud of every step you’re taking. 👏🏽
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