Are you caught up in diet culture?

It’s not until you step outside of diet culture that you realise you’ve been caught up in that very diet culture and how warped many people’s thinking has become around food.

Examples of diet culture…

Uber eats adds using language such as “this bad boy” and  “tonight I’ll be eating like nobody’s watching”.

Ready to eat meals that use words such as “clean”, “guilt-free” or that have 70/30 meal plans.

A remark from a woman to her partner in a Netflix series about cookies bought from a girl scout – “You’re taking those into work tomorrow so I don’t eat them all.”

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Bizarre combinations of expensive ingredients served in unusual ways that usually look beautiful, but are completely unrealistic and unnecessary for health.

A dog lead with candy stripe colouring called “sugar free” – yes this really does exist.

Much of the chatter at work around lunch is about the “health” of your food, what food you think “should” or “shouldn’t” be eating or what food trend you’re following.

When trusted GPs (doctors) advise people to cut out certain foods or food groups in order to lose weight when the nutrition research just isn’t there to support such advice.

When you find yourself, or hear someone else, justifying why they chose to eat something.

You just happen to feel like eating salad and others comment that you’re being good, or that must be how you stay the size you are.

When I tell people my business name email address over the phone and the most common comment is “l love my food too much”

You know your eating is too restricted and messing with your mind and health, yet your friends and family think your discipline is a great thing.

I will be exploring diet culture and diet mentality in our next workshop on Sunday 28th April. There are still a few places available, click link to find out more about the workshop and buy your ticket today! ($39) Challenging the myth that we have to avoid certain foods to be healthy

dietitian melbourne

 

 

 

Do you have a healthy relationship with food? – take our free quiz to find out
.

Want to undertand how to nourish your body without dieting or restricting food?
Get a taste of what’s involved with with our ebook Nourish.

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“From now on I will no longer get sucked in by products or people promising weight loss”

It’s not too late to change your New Years resolution; repeat…

“From now on I will no longer get sucked in by products or people promising weight loss.”

Social media is rife with people, products and advertisements that promise weight loss. Some ads are clearly ads while others ads are disguised by the people who promote them, often popular social media influencers, bloggers and celebrities.

I learned today from a friend and social media influencer, Tara Leong (aka The Nutrition Guru and The Chef), that people can be paid upward of $450 for one post/blog showing them using the product. Tara says to look for these hashtags as a sign someone is being paid #collab, #ad, #ambassador, #spon, #partner or #partnership. If you want to learn more about this, read Tara’s excellent piece on this.

 

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It should come as no surprise that the advertising/marketing industry generally cares more about money than people, I’m sure even the most easily influenced people can recognise this. So why do we continue to get sucked in by marketing?

Trust – As humans we need to trust others, and when our trusted role models or people we respect get on board the marketing train, we want to believe them. I wouldn’t be surprised if many of the people promoting products actually don’t realise the harm they are doing, after all, many of these people are in naturally smaller bodies and haven’t experienced a lifetime battle with food, exercise and weight. Some of them may truly believe what they’re promoting will work. But if you’ve tried everything and nothing seems to work long-term, then perhaps it’s time to start questioning the products.

Hope – Hope is also a key aspect of being human and it’s human nature to feel that “this time, this one will work”. Most, if not all, weight loss products and people promoting them play on this emotion. 

Desire – We live in a world where being thinner is equated with success, worthiness, attractiveness, health and happiness. It’s completely normal to have a strong desire for these things. Again, weight loss products and people promoting them play on this emotion. 

When your well meaning doctor or health professional also suggests you should lose weight, this reinforces these desires and even provides a medical reason why you should do it – despite the fact that actual evidence that weight loss improves health long term is lacking.

Exposure – products and people that promote weight loss are constantly in our face, making it very difficult to ignore. Even more so as weight loss is such an emotionally charged subject.

Having given you a bunch of reasons why it’s so easy to get sucked in to the latest weight loss (aka healthy lifestyle) trend or product, if you experience an on-going battle with your eating and body, here are a bunch of reasons to reflect on in order to NOT get sucked in…

  • Any results you gained were short-term and you regained the weight.
  • You didn’t get the results you’d hoped for and you felt a deep sense of failure and shame.
  • You were left feeling worse about yourself when it didn’t work, or after you regained any lost weight.
  • In your years of trying to lose weight, you’ve actually become heavier.
  • You wasted your hard earned money on something that didn’t bring about the results you so dearly hoped for.
  • You wasted your precious time and energy on something that didn’t only fail you, but that also probably made you feel worse.
  • The product or program made you feel miserable, you felt hungry, the food was “as boring as bat shit” (as one friend said to me recently) and you missed out on delicious food at parties, dinners or other occasions.
  • The evidence simply doesn’t exist for a product or program that leads to permanent long-term weight loss.

Note: if you feel a particular weight loss product or program has worked for you, then great, but please understand that for most people any results are not maintained long-term and this can lead to a worsening in physical and mental health.

So what can you do?

Here’s a radical idea… have you ever tried to focus on improving your health without weight loss at a goal? The Health At Every Size HAES paradigm allows you to do this through explore these avenues…

  • Learning to eat in a way that is both nourishing and pleasurable – this can be done through intuitive eating
  • If you really feel unhappy in your body, looking at ways to start feeling better in your body that don’t depend on weight loss (the HAES approach is not anti-weight loss, if weight loss occurs as a by product of changing health behaviours then this can be welcomed)
  • For many people, addressing body image concerns is a key part of learning how to truly take care of your body
  • Finding ways to move more that feel good,  that fit in with your lifestyle and that have you wanting to participate for the joy of being active rather than to lose weight 

Need help?

We strongly recommend you seek help from a HAES practitioner in Australia or overseas

dietitian melbourne

 

 

 

Do you have a healthy relationship with food? – take our free quiz to find out
.

Want to undertand how to nourish your body without dieting or restricting food?
Get a taste of what’s involved with with our ebook Nourish.

Click the banner to grab your copy today!

non-diet dietitians Melbourne

 

 

5 steps to eating well – plus what you don’t actually need to do…

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Just as it seems dieting is becoming uncool, more and more people seem to be getting caught up in the dieting world. Rather than diets, people now talk about wellness plans, macros, sugar free, keto and in some cases, choosing veganism – all of which can end up being just another diet with only short-term results (if any) and long-term problematic eating behaviours (such as the restrict-binge-restrict cycle) and weight cycling.

I’ll pause here to stay choosing to eat vegan for reasons of animal welfare is a perfectly valid choice. However, as a dietitian, I am seeing and hearing about many people turning to veganism for their health, because it’s “cleaner” and although people may not say so explicitly – for weight loss or to enhance how their body looks.

While for some people, even this reason may be a valid choice, for many it is not and the result is getting caught up in the same diet cycle and pattern of disordered eating and body image mess that dieting creates.

If you are fed up struggling with your eating and feeling awful about your body, you have to get yourself out of the the dieting and body image mess our culture has created. You need to take a step back from much of the “wellness” industry and anyone who claims they have the answers you’re looking for through eating certain foods or through the right way to eat for your body. There is no one right or magic way to eat that is going to be your golden ticket. There are a gazillion different ways of eating well, just look at various cultures around the world and how variable their diets are.

In fact, loosening your grip on the food focus, and even on nutrition, may be exactly what you need to start feeling calmer around food and start being able to tune into what your body truly needs. Your body is amazing organism and can guide you with how look after yourself. But with so much external noise about how to eat, how to exercise and how your body should look and feel – it’s easy to lose touch with what your body is telling you. I urge to experiment with taking a step back from all the “health” messages and instead, turn your focus inwards and see what your body tells you.

Some people will be able to do this without too much difficultly, but some people will really struggle, especially if you’ve been caught in the diet cycle for some time or if you feel really bad about your body. If this is you, you might like to seek help from a health professional who works under the Health At Every Size and Non-Diet paradigm.

 

dietitian melbourne

 

 

 

Do you have a healthy relationship with food? – take our free quiz to find out
.

Want to undertand how to nourish your body without dieting or restricting food?
Get a taste of what’s involved with with our ebook Nourish.

Click the banner to grab your copy today!

non-diet dietitians Melbourne

 

Diet culture sucks!

Do you want to fight back against diet culture? You can. Try out any of these responses next time you hear someone talk about food in the context of weight or “being good”.

Diet culture: “you’re so disciplined”

You: “not particularly, I genuinely look forward to eating this… look how colourful it is!”

Diet culture: “I wish I could eat that”

You: “you can! Here have some, just pop in your mouth and chew”

Diet culture: “that looks so naughty”

You: “really, I don’t think it’s done anything bad… and it’s so yummy, it’s divine!”

Diet culture: “you’re so good, I wish I could be like you”

You: “you can, it’s easy*, just eat whatever you’re hungry for”

Diet culture: “I’d get fat if I ate that…”

You: “You’re telling me if you ate this, you’d wake up fat tomorrow?”

Diet culture: “is this your cheat day?”

You: “nope, I don’t need those to enjoy my food”

 

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In summary…

No, it’s not OK to comment on someone else’s food – unless of course you’re saying how yummy it looks!

Eating a salad doesn’t have to mean you’re on a diet, watching your weight or being good. Ideally it means you enjoy and want to eat a salad.

Choosing to eat a toasted cheese sandwich or burger doesn’t have to mean you’re being indulgent, naughty or having a cheat day. Ideally you’re eating that food because it’s what you really feel like and it’s satisfying.

If you’re eyeing someone else’s lunch and thinking “ooh that looks good, I wish I could eat that…” my advice (if you asked me), would be to eat the goddamn food, you may just be pleasantly surprised!

This is just a small taste (pardon then pun), of what intuitive eating is all about… often learning how to eat intuitively again is complex, if you struggle with your eating or body image, please seek help from a professional who is experienced with intuitive eating and is aligned with HAES principles.

dietitian melbourne

 

 

 

Do you have a healthy relationship with food? – take our free quiz to find out
.

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

Cake is healthy

Context is everything, but social media grabs and headlines are generally not interested in the detail, it’s all about what gets the most clicks and likes.

The Context:

Having some sugar in your diet in the context of a nutritionally adequate diet is unlikely to be an issue. If health issues do arise, genetics, stress, activity levels and a myriad of other factors need to be considered, not just a person’s sugar intake or even their overall diet for that matter. In fact, even if a person was eating copious amounts of sugary foods at the expense of nutrition, you still need to consider the many of other factors. Quitting sugar is unlikely to address all the aspects of self-care one might need to manage their health and almost certainly will not address the underlying reasons a person is having excess sugar, if indeed they are.

 

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With regard to advice to lose weight, aside from the fact we don’t know how to help people do this and keep the weight of long-term, the reasons people gain weight are nearly always much more complex than just dietary. Just focusing on diet (or exercise) is completely inadequate with regard to addressing factors that affect weight, some of which are out of a person’s control and some of which can be attributed to behaviour. Even with those that may be attributed to behaviour, the things that drive human behaviour are complex and we over-simplify behaviour change with black and white, generic, dietary advice such as cut out sugar, reduce portions, eat less etc.  While there are some people for whom such changes appear straight forward and maintainable, this is not true for most people and can lead to disordered eating behaviours, a messed up relationship with food, psychological and physical stress along with increased shame, anxiety and depression, all of which adversely impact health independent of diet or body weight. In fact, many of the things people do in an attempt to lose weight do not qualify as self-care. For example; crash diets, detox diets, going too long without food or not eating enough food (and putting the body into starvation mode), no longer taking pleasure from food and eating, not socialising as much for fear of eating the “wrong” food, exercising too intensely or too often and the list goes on.

So how can you manage your health (practise self-care) without quitting sugar, restricting food you enjoy or focusing on weight loss? It is very possible with a non-diet/HAES approach.

Health is complex and involves much more than a person’s diet or fitness level.

Please note: Saying cake is healthy, is not the same as saying just eat as much cake as you want without any regard to nutrition and the myriad of other factors that contribute to health.

I actually prefer to say that cake is neither healthy nor unhealthy, it is just cake. I stated “cake is healthy” to do exactly what media tries to do, get people’s attention. Absolutely cake can be part of a healthy diet and lifestyle.

dietitian melbourne

 

 

 

 

Do you have a healthy relationship with food? – take our free quiz to find out
.

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

 

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.

dietitian healthy eating

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
.

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