Do you have a healthy relationship with food?

Assess my relationship with food quiz

Answer the following questions as honestly as you can.

Q1 – Do you often worry about what you should or shouldn’t be eating?

Yes, oftenYes, sometimesNo or rarely

Q2 – Do you ever feel guilt or shame after eating some food?

Yes, oftenYes, sometimesNo or rarely

Q3 – Do you think about food in terms of good and bad?

Yes, oftenYes, sometimesNo or rarely

Q4 – Are there foods you think you shouldn’t eat because they are unhealthy or bad for you?

Yes, oftenYes, sometimesNo or rarely

Q5 – Do you ever feel anxious eating out because you don’t know exactly what is in the food you’re eating?

Yes, oftenYes, sometimesNo or rarely

Q6 – Do you ever turn down invitations to social events due to concern about food?

Yes, oftenYes, sometimesNo or rarely

Q7 – Do you find yourself thinking about food much of time, especially when there’s no reason to think about food?

Yes, oftenYes, sometimesNo or rarely

Q8 – Do you ever think about food in terms of calories and how it will affect your weight?

Yes, oftenYes, sometimesNo or rarely

Q9 – Do you find yourself thinking “I’ve blown it now, may as well write off the rest of the day/week and start again tomorrow/Monday”?

Yes, oftenYes, sometimesNo or rarely

Q10 – Do you find yourself thinking “I’ll just finish this packet off so they’re not in the house and then I’ll never buy them again”?

Yes, oftenYes, sometimesNo or rarely

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What to expect from your consultation

zoe.dietitian.lovewhatyoueat

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zoe.dietitian.lovewhatyoueat

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Aug 2

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There truly is a gazillion and one different ways to eat well, just look at all the many cuisines around the world.

In our modern world, people are putting forward new ways to eat well all the time with fasting, raw food or Keto being some more recent ones. While I don’t advocate any of these ways of eating - I’m a “bit of everything” kinda gal - if you feel you truly benefit from a certain style of eating, then go for it.

As long as it doesn’t mess with your relationship or enjoyment of food, or of those around you, and you can be flexible to allow for exceptions when eating that way may not be possible, then ok.

Zoe @themoderationmovement
Kerrie @kerriehill_dietitian

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Healthy eating isn’t just about nutrition, it’s also about the joy and pleasure with food and eating!

Whether you prefer to eat vegan, sink your teeth into a meaty burger, have a sweet tooth or a preference for salty, or perhaps you’re in for a bit of everything...If you get joy and pleasure from your eating, this can add to your health!

#rawfood #vegan #keto #fasting #fastingforhealth #lovewhatyoueat #moderationmovement #lovefood

zoe.dietitian.lovewhatyoueat

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Jul 28

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Did a bit of #ottolenghi cooking on the weekend - this is from his book SIMPLE - it’s slow cooked chicken with a crisp corn crust and so very yummy!! 😍😍😍

Zoe

#lockdownlife #lovewhatyoueat #lockdowncooking #recipeideas #easyrecipes #foodie #beautifulcuisines
#moderationmovement #homecooking

zoe.dietitian.lovewhatyoueat

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Jul 25

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So often my clients tell me how people close to them judge their eating and how this only serves to worsen their shame and distress around food and their body. Increasingly these clients have diagnosed eating disorders and are living with parents who restrict food (often carbohydrate) and who comment on what or how much they are eating.

Generally, this judgement is not done with malice, but rather misplaced concern. When we explore this further, very often the person judging has spent much of their life dieting and struggling with weight concern or body image and they restricts their own diet. Often this struggle is hidden as our diet culture validates restricting food to manage weight and validates a focus on weight as a means to manage health. While for some people, this may appear to “work” as a way to control weight, for many this struggle leads to significant distress around food and body and increasingly, to diagnosed eating disorders.

If you are living with someone with a diagnosed eating disorder, it is imperative you understand how any type of food restriction or comments on food quantity/quality, are counteractive to recovery.

Starting to acknowledge and be understanding of how our toxic diet culture has conditioned so many people to think a certain way about food and bodies can help in the process of healing your own relationship with food.

Zoe @themoderationmovement
Kerrie @kerriehill_dietitian

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If someone is judging your food choices, it may be helpful to know they either have their own struggle with food, or they are just reflecting what diet culture has taught them.

While they usually mean well, such judgement does not help anyone, instead it can damage health through increased shame and triggering eating disorder behaviours.

#dontjudgeme #eatingdisordersupport
#lovewhatyoueat #moderationmovement #lovefood #intuitiveeating #compassion

zoe.dietitian.lovewhatyoueat

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Jul 22

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Answer: it depends…

Sometimes the better decision is the food choice that the nutrition world would say is less nutritious or even “bad” food you - and sometimes food choices don’t need to be about nutrition.

If you really feel like a donut, an apple is unlikely to satisfy you. If you’re hungry and need a snack, often a piece of fruit is not enough and something else such as a muesli bar or a slice of toast is necessary to provide enough food energy to satisfy you. Very often I see people avoiding the donuts, the muesli bars or the toast in an attempt to eat better. These people usually end up over hungry and then over-eating, or not satisfied with their “healthier” choice and then eating the donut anyway, which is followed by feelings of guilt and shame.

In a world full of black and white diet talk (ie it’s either good for you or bad for you), I sometimes find myself grappling with what language to use in relation to making “better” food choices.

Because of this good food/bad food dichotomy, “better” can quickly be interpreted as healthier or somehow superior, and then we find ourselves on the slippery slope of diet thinking.

I had a light bulb moment with a client as she described the changes to her eating that have occurred with the intuitive eating process, and it was about “making better decisions” as opposed to better food choices.

Sometimes the donut (or other sweet food) will be the better decision.

Zoe @themoderationmovement
Kerrie @kerriehill_dietitian

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Which is the better food choice?

#betterchoices #betterchoice
#lovewhatyoueat #moderationmovement #lovefood #eatwell #intuitiveeating #intuitiveeatingofficial

zoe.dietitian.lovewhatyoueat

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Jul 20

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The BMI scale is NOT an accurate indicator of health. You can be healthy with a BMI above 25. You cannot determine the health of a person by how much they weigh.

An important message with all the talk and fear of weight gain during COVID. All this weight/diet talk that is being expressed directly or indirectly on social media is highly problematic for many people - I know this because my clients are telling me.

As a dietitian, I was trained to use the BMI scale as a measure of health. When I started practicing and seeing people’s struggle and shame around body weight, I soon realised that focusing on weight was not helpful for improving health long-term. When I was weighing people, I would end up spending lots of time reassuring people that they were in fact fine and doing well with making changes and that what the scales showed wasn’t important. I would shift the focus to how they felt physically and emotionally and discuss how this was of much more value. I soon stopped weighing people.

For the past ~8 years I have been using a Non-Diet Approach (aka intuitive eating) to help people take care of their bodies and their health. Intuitive eating is about eating in a way that is both nourishing and pleasurable, it is about reconnecting with appetite cues and what satisfies us or leaves us feeling energised both physically and mentally. The approach also encourages moving in ways that feel good. It is about nurturing a healthy relationship with both food and body.

Zoe @themoderationmovement
Kerrie @kerriehill_dietitian

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Your healthy body weight is one you can maintain easily when eating intuitively and staying active in ways that feel good; NOT dieting, restricting food, or exercising like mad! And a healthy weight can be > than 25 on the BMI scale.

#lovewhatyoueat #moderationmovement #lovefood #eatwell #intuitiveeating #intuitiveeatingofficial #nondietapproach #bmi #bodymassindex

zoe.dietitian.lovewhatyoueat

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Jul 13

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I am posting this after hearing how someone had to defend eating an apple because of the fructose content. It’s also not unusual to have clients who’ve stopped eating fruit because they were lead to believe it’s high in sugar.

Fruit contains sugar as its key nutrient, it is not HIGH in sugar.

Most fruit contains fructose as one of the types of sugar.
Fructose is not harmful

Some people may find higher fructose fruits give them tummy issues, but this is no where near as common as our culture would have you believe.

I have worked with food intolerance for over 17 years now and I have seen many clients that have been told they have “fructose malabsorption” or an issue with fructose and or other FODMAPs and very often, fructose isn’t an issue at all. Often it’s something else, be that in fruit and other foods, or more related to a complicated relationship with food or general anxiety.

Sadly, there are WAY TOO MANY people restricting food unnecessarily.

FRUIT IS PERFECTLY HEALTHY. If you find some fruits (or other foods) upset your gut, please seek help from an accredited practising dietitian who works with more than just FODMAPs when it comes to food sensitivity/intolerance.

Zoe @themoderationmovement
Kerrie @kerriehill_dietitian

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FRUIT does NOT contain too much sugar

#fruit #fructosemalabsorption #fodmapfriendly #fodmaps #fodmap #fodmapdiet #foodsensitivities #foodintolerance #foodintolerances
#lovewhatyoueat #moderationmovement #lovefood #eatwell #fructosefree

zoe.dietitian.lovewhatyoueat

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Jul 13

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This something I am continually saying to my clients. This struggle does not mean you are failing at practising intuitive eating or at learning to be ok with your body, it is very normal and very understandable given the world we live in.

If you are able to not fight your body and choose not to return to restricting food or dieting, you are winning the battle.

Rather than changing your body to feel better within yourself, body image work looks at changing how you think and feel about your body. It is about learning to truly respect your body and treat it with dignity and kindness - you read a little more about this here https://lovewhatyoueat.com.au/body-image/

Zoe @themoderationmovement
Kerrie @kerriehill_dietitian

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It’s totally ok and understandable to be struggling with your body and to want to lose weight, this makes sense given the world we live in

If you can sit with the struggle and not go back to dieting or food restriction, then you are winning the battle.

Body image work is often required

#selfcompassion #honoryourbody #sizediversity #sizeacceptance #bodyacceptance #bodyimageissues #bodyimage #bodyimagewarrior
#lovewhatyoueat #moderationmovement #lovefood #eatwell #intuitiveeating

zoe.dietitian.lovewhatyoueat

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Jul 12

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This is a perfectly nutritious breakfast. It’s what I eat most often.

One of my clients expressed concern she was eating too much sugar with putting jam on her toast.

Enjoying jam or honey on your toast is not too much sugar.

Zoe @themoderationmovement
Kerrie @kerriehill_dietitian

#healthybreakfast #toast #toastandjam #coffee #breakfast #breakfastideas
#lovewhatyoueat #moderationmovement #lovefood #eatwell #intuitiveeating

zoe.dietitian.lovewhatyoueat

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Jul 2

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Very often when people are doing the work to tune into their fullness cues, they find themselves noticing they are full before they’ve finished the plate. The common thought of “ooh, but it’s delicious I want to keep eating” can make it feel challenging to choose to stop eating.

If you’ve been dieting or following any sort of food restriction, you may be more likely to experience the “last supper effect” where you think “I’ll just finish this and then I’ll be good tomorrow” or “better eat it all now as who knows when I’ll get to eat it again”. Also known as a scarcity mindset.

What people discover as they stop restricting and allow themselves to eat freely, is that they can leave delicious food on their plate once they recognise they’re full. As your brain learns that you can have delicious food whenever you’re hungry for it, and there will always be more available, you will find this starts to happen. It doesn’t mean you have to leave the food, it just means you can if you want to.

Zoe @themoderationmovement
Kerrie @kerriehill_dietitian

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The ability to leave delicious food on your plate is so much more possible when you truly believe you can eat delicious food whenever you are hungry for it.

#deliciousfood #cleanplateclub #takeitorleaveit #lovewhatyoueat #moderationmovement #lovefood #eatwell

zoe.dietitian.lovewhatyoueat

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Jul 1

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