10 things you need to be healthy

Good news! You don’t need to consume charcoal, love kale, enter a hardcore fitness challenge or deny yourself yummy food…

10 things you need to be healthy

    • Access to adequate food and water
    • Basic food preparation and cooking skills and facilities
    • And place to live or that provides adequate shelter and clothing
    • A safe environment
    • Adequate sleep, rest and relaxation
    • A sense of belonging and acceptance
    • Meaningful relationships with other people
    • To feel valued in your community and/or workplace
    • To move in ways you enjoy
    • A sense of purpose

 

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10 things you don’t need…

  • To follow a special diet promoted by a “wellness guru”
  • To look like a “wellness guru”
  • A lean, toned or thin body
  • A 30 day to 12 week challenge of any sort
  • To train for an extreme fitness challenge, event or marathon
  • To track “macros”, calories or your food using an app or other device
  • A NutriBullet or other “health” food kitchen appliance
  • To restrict carbs or to eat kale
  • A food or body “detox”

Of course you could partake in any of these if that’s what feels right for you and they truly align with your values in life. I’m not saying it’s wrong to do these things, but rather if they’re not for you, you don’t have to partake!

Also, if the pursuit of any these goals leaves you feeling not good enough, inadequate or with a sense of failure, then the shame you experience with this is actually damaging to both your psychological and physical health. Lastly, if pursuing these goals interferes with any of the 10 necessary things, then there’s a very good chance they are not making you healthier or happier.

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Do you have a healthy relationship with food? – take our free quiz to find out
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Want to learn how to nourish your body without dieting or restricting food?
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A thinner person is not necessarily a healthy person just as a fatter person is not necessarily an unhealthy person.

We must stop lumping people into one homogenous group. If a person is fat, this does not mean they eat poorly or don’t exercise, just a thin person doesn’t necessarily workout daily and drink kale smoothies.

I am using the word fat as a purely descriptive word, just as we use thin, tall, short etc. I place no negative connotations on this word. If you feel uncomfortable by use of the word “fat” (and I still do at times), this is totally understandable given we live in a culture where we have been conditioned to believe and feel that fat is bad and shameful. There is a growing movement to reclaim the word ‘fat’ as a non-judgemental descriptor – just as thin, tall, short are.

There is an assumption in our society that fat people are not taking care of their health. Sure, some fat people engage in behaviours that adversely affect their health, but so do some thin people! Fat people vary just as much as thin people when it comes to the spectrum of health and what it means to be healthy. We cannot assess a person’s health simply from their body size and doing so does nothing to empower people to engage in healthier behaviours, in fact, it usually does quite the opposite.

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When government bodies and the media talk about the “obesity epidemic” or wage “war on obesity”, fat people are lumped into one homogenous group, a group regarded as a serious health risk and a problem that needs fixing. When news stations show images of “headless fatties” walking around town or eating something deemed “unhealthy” they are implying that if your body looks like this – YOU are a problem. Quite frankly these images are discriminatory and dehumanising.

Whatever your body size, imagine you are watching a news story that is talking about a significant problem within a group of people and next second, you see an image of yourself… how would this make you feel? Irate, unjustly portrayed, discriminated against? Would this lead you to suddenly change your behaviour? You might be thinking “but I am exercising regularly and I do eat well!” – and this is the case for many people in larger bodies. Many fat people are conscious of their eating and they are physically active. Not all are, but nor are all thin people and no one, whatever their size, benefits from being discriminated against.

If you work in an area of government, public health or media that is involved in “obesity” campaigns, or if you know someone who does, I implore you to please take a moment to consider the impact of these campaigns. Please also take a moment to look at this study on stigma and this study on shame which discuss how public health campaigns and attitudes around obesity/weight may actually serve to damage health.

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Do you have a healthy relationship with food? – take our free quiz to find out
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Want to learn how to nourish your body without dieting or restricting food?
Learn about intuitive eating with our ebook Nourish.

Click the banner to grab your copy today!

non-diet dietitians Melbourne

Not only does the olive oil makes your veggies taste better, it makes them healthier!

So we all know vegetables are nutritious and I’m pretty sure we all know extra virgin olive oil (evoo) has health benefits…
 

But did you know that cooking your vegetables in extra virgin olive oil increase the health properties of the olive oil?

Cooking in evoo conserves and increases the phenolic compounds of vegetables. Cooking veggies in fat also increases absorption of some of other compounds important to health.

If you’re anything like me and find steamed veggies a bit boring, then this is a win win win!

Not only does the olive oil makes your veggies taste better, it makes them healthier!

 

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My tips for cooking your veg in extra virgin olive oil…
 
Oven baking – chop up veggies into bite size pieces, add generous amount of evoo (at least 4 tbls for 2 people, but you can use more), some spices (cinnamon, paprika, cayenne pepper work well), a little salt and if you have them, fresh herbs such as oregano, rosemary and thyme.
 
These veggies work well in the oven: Cauliflower, broccoli, Brussels sprouts, pumpkin, carrot, sweet potato, potato, corn, beetroot, asparagus, whole cloves of garlic, onion.
 
Pan frying – chop up veggies into bite size pieces, add generous amount of evoo (at least 4 tbls for 2 people, you can use more), a little salt and any herbs or spices to your liking.
 

These veggies work well in the frying pan: Broccoli, Brussels sprouts, green beans, asparagus, corn, onion, spinach, capsicum, mushrooms, snow peas, zucchini, eggplant, tomato and just about any other veg (maybe not cucumber…)

Fried broccoli and oven baked cauliflower are my favs, what will yours be?

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Do you have a healthy relationship with food? – take our free quiz to find out
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Want to learn how to nourish your body without dieting or restricting food?
Learn about intuitive eating with our ebook Nourish.

Click the banner to grab your copy today!

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It’s ok to choose not to include certain food in your diet

As a non-diet dietitian, I don’t often post about the choice not to eat certain food, or to follow particular style of eating.

When it comes to nutrition and how we eat, nothing is black and white. There is no one right way of eating and no one wrong way of eating.

Unless you have a food allergy or intolerance, no one food type will cause you ill health and no one food type will give you health.

Just as it’s ok to eat whatever you feel like, it’s also ok to choose not to eat a certain food or type of food if that’s what feels right for you.

Having a highly nutritious diet does not make you immune from health issues and having a less nutritious diet doesn’t necessarily mean you’ll suffer from a diet related disease.

Because we can’t be black and white, we can’t say that following a particular style of eating is wrong, even if we don’t agree with it.

However you choose to eat and whatever label you might put on it, such as low carb, paleo, vegan, sugar free, as long as you are making this choice because it’s what feels right for you, and it doesn’t cause any distress, then this is not going against non-diet or intuitive eating.

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Recently I had dinner with a friend who has chosen a low carb way of eating. We were able to share a delicious meal and she simply chose not to eat a couple of things. This caused her no distress and she didn’t feel she was missing out in any way. However, the difference between my friend’s experience with eating and most of my clients, is my clients have often had a life-time of struggling with their eating and body image, without the dietary changes yielding the results they had hoped for.

As nutrition professionals, we need to respect other people’s decision with how to eat, if that’s what they’re comfortable with and especially if they haven’t asked for our opinion. As nutrition professionals, if people look to us for guidance, then we have the right to advise as we see fit and in a fashion that holds up to our clinical experience and to current evidence. As individuals, we all need to consider that what works for us, may not be what’s best for someone else, and we also need to respect other people’s decision with how to eat, if that’s what they’re comfortable with and if they haven’t asked for our opinion. Discussing nutrition with people you know well and perhaps giving some tips is most likely fine – however – unless you are a nutrition professional, you probably shouldn’t be giving specific nutrition advice to the general population, or people you don’t know well.

As a non-diet dietitian, I encourage my clients to lift any food restrictions or food rules and to start enjoying all foods. For people who have experienced distress with their eating and body weight/size for many years, this is an important first step. It is important because the restrictions or food rules have not brought about the desired changes, at least not long-term, and very often the person is trapped in a cycle of disordered eating and damaged psychological health. Breaking this cycle, requires healing one’s relationship with food and body and this requires lifting restrictions around food. However, once a person has healed their relationship with food and body, they may then find themselves in a place where they can manipulate their diet in a way that feels right for them. 

dietitian melbourne

 

 

 

Do you have a healthy relationship with food? – take our free quiz to find out
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Want to learn how to nourish your body without dieting or restricting food?
Learn about intuitive eating with our ebook Nourish.

Click the banner to grab your copy today!

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Chocolate is not unhealthy.

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This is something I often say to my clients. It’s very common for people to feel they “have a problem” with chocolate (insert other sweet food). When I ask my clients what they feel the problem is, the answer is often along the lines of “it’s bad for you” or “I eat too much of it” or “I need to lose weight”.

Let’s start with “It’s bad for you”…

No one food on its own is bad for your health. Eating 50g (or even 200g) of chocolate is not going to adversely affect your health, eating 10kg of chocolate in one sitting – if it were possible – would likely put you in hospital and quite possibly kill you! But so would eating 10kg of broccoli or drinking 10L of water in one sitting. The point being, it’s “the dose the that makes the poison”. 

This is when my clients might tell me “but I can’t just stop at 50g of chocolate, once I start, I can’t stop”. While there may be a number of reasons for this, one of the key reasons is labelling chocolate “bad” and trying to restrain yourself from eating it. At some point, restricting your eating nearly always leads to over-eating or binging, this has been well documented and if you have ever tried to control food intake through restriction, you’ll know what I am talking about.

Emotional hunger is another reason and this can be complex and often needs to be addressed with a skilled practitioner such a dietitian or psychologist who works in a weight neutral and non-diet space.

One of the biggest paradoxes with our dieting world, is that restricting food often leads to over-eating whereas allowing yourself to eat what you want when you feel like it, actually makes it easier to decide you’ve had enough. After all, when something is available all the time, we cease to be as excited by it and after a while, we may even lose interest. There are many biological, physiological and psychological reasons for this, which are explained in the books listed here.

In addition, when something tastes good and brings pleasure, why on earth do we insist this is bad for us? I think we can blame diet culture for this.

With respect to “I eat too much of it”…

When I ask my clients “what makes you think you eat too much?” The answer is usually to do with the sugar or fat content (or calories) and the idea that you can’t possibly lose weight eating chocolate. This is where it’s important to separate health from weight loss. There is clear evidence that shows people do not need to lose weight to see improvements in their health and in fact, focusing on weight loss often leads to poorer health. Click here for research. These facts aside, it is possible to eat chocolate and be a weight that is right your body.

If you can learn to separate your eating habits from weight loss, you can learn to enjoy chocolate, really enjoy chocolate, no guilt attached and still improve your health. The Non-Diet or Intuitive Eating approaches can help you with this. Separating your eating habits from weight loss can be difficult and you may need help from a skilled practitioner.

Lastly, I would like to argue that enjoying chocolate (insert other sweet food) is actually healthy. The ability to enjoy eating without fear, guilt or anxiety is pivotal to having a healthy relationship with food and your body. Having a healthy relationship with food and your body is vital for your overall health. Research shows time and time again, that the better your feel about yourself, the more likely you are to engage in healthy behaviours be they related to eating, being active, social or your mental health.

Thanks for reading and as always, I’s love to hear your thoughts on Facebook! The Moderation Movement.

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Do you have a healthy relationship with food? – take our free quiz to find out
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Want to learn how to nourish your body without dieting or restricting food?
Learn about intuitive eating with our ebook Nourish.

Click the banner to grab your copy today!

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Just eat more celery and less meat pies!

Want to lose weight?

Just eat more celery and less meat pies!

While most people should recognise this as ridiculous advice, is it really any different to the message of just eat more veggies and less “junk”? As in, if losing weight were that simple, surely the millions of people who have tried to lose weight would have been successful by now. In addition, the current common wisdom around what is required to control body weight is mistaken (weight loss is not a simple equation of eat less and move more), which helps explain why no one is able to do it.

If we were machines and could just program our food for the day, then just doing what is suggested by this “common wisdom”, might actually be possible – but we are not machines, we are complex organisms with complex emotional and physiological needs and desires. You can’t simply instruct someone on how to eat to meaningfully* lose weight – oh wait, that’s what most weight loss programs try to do – it’s no wonder they don’t work!

*meaningfully, meaning in a way that benefits the individual mentally and physically over their life-time

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So why isn’t it as simple as just eat more veggies and less “junk”?

Factors that influence food choices:

  • How hungry you are
  • Awareness of how hungry you are
  • How long since you last ate
  • The type of food you late ate
  • The type of food that appeals to your taste buds
  • The type of food available
  • History of dieting
  • Past or current food restriction
  • Emotional state
  • How tired you are
  • How much sleep you’re getting
  • How much stress you’re under
  • Your hormones and metabolic factors
  • Any medications you may be on
  • Where you’re next meal is coming from
  • A sense of when and what you’re going to be eating next
  • How active you’ve been
  • What you’ve got on for the rest of your day
  • What the other people you’re eating with will eat
  • What other people are telling you you should or should not be eating

I’m sure there’s many more, so feel free to add more in the facebook comments.

Eating celery over meat pies, or less extreme, advice to eat more veggies and less highly processed food does not take into account or address any of these factors, in fact, placing the emphasis on the food could exacerbate a number of them. Now, I am not for a second staying eating more veggies is not a worthwhile pursuit, or would not benefit health. Instead, I am wanting to highlight that very often, well meaning dietary advice falls way short of the mark and only serves to perpetuate our culture’s unhelpful and often very damaging diet and weight loss industries.

 

dietitian melbourne

 

 

 

Want to learn how to nourish your body without
having to diet or restrict food?
Learn about intuitive eating with our ebook Nourish.

Click the banner to grab your copy today!

non-diet dietitians Melbourne