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Wise Heart Nutrition Blog:

All Things Anti-Diet, Intuitive Eating, and ADHD

A Lifetime Relationship with Food and Eating: A Holiday Reflection

Rounding the corner, momentum strong, pumpkin spice thick in the air. You guessed it, the holiday season is nipping at our heels again! 

 

Along with a good dose of joy, merry, and warmth, this time of year can also conjure up some bigger (and sometimes downright uncomfy) feelings, emotions, and reflections within our mind and body around sticky food rules, harsh and critical self-talk, and shame shame shame for every little move we make (or don’t make). 

 

Personally, I’ve been feeling the pull to reflect on my food and body journey of holiday time past, my navigation of newer territory around the holidays this year, and some bigger picture food and body relationship realizations for future holidays (and future life in general)! 

 

Oh yeah, who am I you may be asking? Let me introduce myself! 

Hi there! I’m Marcy :) I’m a current Masters of Science in Nutrition student at Bastyr in San Diego, an ADHD human with a decade of...

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5 Steps to Help You Get Started on Your Intuitive Eating Journey

 

So you’re here because intuitive eating sounds intriguing, but you just have no idea where to start. It’s ok - we’ve been there too! We’ve rounded up 5 actionable steps to start intuitive eating. Try 1-2 a week and call it your jump start month, or take allll the time you need. If you think about it, reading this article is already kinda the first step - so you’re killing it already! 

 

Recognize that diet culture is harmful and weight loss is not equivalent to health

You may still be on the fence about this whole ~intuitive eating~ thing - that’s okay! The best way to get clear about what you want is to learn the facts. Unfortunately, folks are told over and over by medical professionals (including dietitians) that losing weight is necessary, when there actually isn't robust or causal research behind those recommendations. What we do know is that 95% of people who lose weight intentionally, end up gaining all or more back within...

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What are the Benefits of Intuitive Eating? Are there Drawbacks?

Intuitive eating has been a buzzword for quite some time now, and it's likely that you've come across various opinions and perspectives on the topic. With countless articles, blog posts, social media discussions, and even dubious spin-offs claiming the name of intuitive eating, it can be challenging to navigate the sea of information and determine the truth about its benefits and drawbacks. In this post, we'll break down the advantages and disadvantages of intuitive eating, highlighting that these factors vary depending on the individual. So, whether you're new to the concept or a seasoned pro, keep reading to learn more about this popular approach to eating.

 

Let's start with the good stuff and dive into the benefits of intuitive eating!

  

The Benefits

  • A more balanced relationship with food 
    • Research has shown that practicing intuitive eating can lead to a more balanced relationship with food, decreased stress and anxiety around eating, and an overall more...
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What Is Normal Eating? Take the Quiz!

 

You may have made your way to this page because you feel confused about what “normal” eating even means. You have probably endured years, or decades, of messages like “you should eat this, not that”, “that is a bad food”, and “you can have as much of this guilt-free (read: diet) food as you want”. If you have been trying desperately to lose weight by following various diets, sticking to food rules, or eating according to any kind of external plan, your hunger and fullness cues might be totally out of whack. And on top of all of this, trying to wade through the ocean of nutrition and “health” information available on the internet and social media is completely overwhelming to sort through. Whew! No wonder you’re feeling confused!

 

Well, you landed in the right place! We have created a normal eating quiz (guide, checklist, assessment - or whatever you want to call it) to provide you with a jumping off point...

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Why Does Eating For Pleasure Matter So Much?

 

Whether you're a newcomer to intuitive eating or a seasoned vet, pleasure in food can sometimes still feel like a dirty word. Allowing and enjoying pleasure in your eating experience goes against everything diet culture stands for, like self-control, denial of pleasure, and avoidance of "bad" foods.

 

The intuitive eating principles describe pleasure in food as one of the most basic and important factors in feeling satisfied or content with food. So eating for pleasure is important, and in this blog, we'll answer 4 questions about food/eating and PLEASURE. 

 

What are some of the psychological health benefits associated with food enjoyment?

  • Pleasure of any kind (including pleasure from food) leads to a release of dopamine (a neurotransmitter) in the brain. Dopamine is often referred to as the “feel good chemical” because it activates the reward pathways in the brain, which helps to promote happiness, calmness, motivation, and focus.
  • ...
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Is it Normal for My Weight and Cravings to Change in Winter?

 

Daylight Saving Time has just ended (ugh), and the days are getting much shorter, much darker, and much colder. In the words of some famous show - winter is coming.

 

Have you ever noticed changes in your food cravings or shifts in your body weight with the seasons? Like, how a bowl of hot tomato soup and grilled cheese sounds way more appealing than watermelon and salad in the winter. Or how clothing might fit differently from summer to winter? Let’s explore why and how cravings and weight can fluctuate in the winter - and the big question, is that normal? 

 

The general answer to that question is - yes, this is normal! We crave different foods, and our bodies may go through subtle (and even not so subtle) changes during the winter months. There are a few reasons for all of this, including (but not limited to) traditional seasonality, thermic response, and psychological shifts during this time of year.

 

Below, we break down these 3...

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5 Tips for Maintaining a Healthy Relationship with Food During the Holidays

 

Spooky season is already upon us, which means the holidays are here! But, what we are told is the “most wonderful time of the year” can often feel like the most stressful time of the year. We are bombarded with events centered on food, more social commitments, being around family, and surrounded by expectations to be in a “festive mood”, spend money, and listen to non-stop holiday music. And with all of these variables (and more) contributing to stress, comes anxiety, which can manifest in our relationship with food. 

 

I wish I could tell you that the spirit of the holiday season would magically make it easy to maintain the healthy relationship with food that you have been working towards. Wouldn’t that be nice? 

 

Despite all this doom and gloom (it is halloween, after all), you CAN navigate the holidays, eat intuitively, AND maintain a healthy relationship with food. Here are 5 tips to thrive during the holidays and...

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