Why Unwinding with Food can Backfire

unwinding with food does not work

  Have you ever reach for a glass of wine after a long day? Or a bag of chips? Do you find that you feel just as tired or stressed after eating?  Although food can sometimes be a comfort, it rarely decreases stress or fatigue (unless of course you are hungry and lacking calories). Reaching for food to unwind at the end of a long day usually backfires. Not only does it rarely help with boosting energy levels, but some people become more stressed once they start to think about the calories they ate. This is especially true for people who […]

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How to Manage Cravings in 5 Simple Steps

For better or worse, food cravings are a part of life. Learning how to manage them is important for healthy living and helps us feel more in charge of our eating (rather than feeling like the food is controlling us!). Too many people feel hopeless when it comes to cravings- but these feelings of hopelessness CAN be squashed with some practice.There are 5 simple steps you can carry out to better deal with cravings.  These steps deal with delaying gratification, changing up your environment & putting distance between yourself and the food you crave. The more you practice being able […]

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Detox Your Social Media: How unliking, unfriending and unfollowing can improve your health

Detox Your Social Media

There is an expression in French: “trop, c’est comme pas assez”. Roughly translated, it means “too much is like not enough” or more eloquently put “less is more”. In the nutrition world, this can mean trying to follow lots of complex information all at once (ie. gluten free, dairy free, low carb diet) when simple is sometimes best. Do you need to detox your social media?? Have you fallen prey to bad nutrition information overload? This confusion happens all the time. Since the internet first crossed paths with curious, weight-loss driven people, dietitians have been hearing the same old story- […]

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The secret ingredient for real corporate wellness

Companies who care about their employees’ health are often seen as being responsible and forward thinking. But could these good intentions be paving the way to harm?  A few books have come out this year debating this question “do corporate wellness programs help or harm employees?” There have been numerous articles talking about the subject, as well as debates such as the one on the CBC radio show Q.  One of the books in question is called The Wellness Syndrome and it was written by Dr. Andre Spicer and Carl Cederström. They state that some company’s extensive wellness efforts caused employees stress. You can […]

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Eating In Secret and Other Side Effects of Dieting.

eating in secret

Originally written in June 2015. Updated May 2020 I wrote this blog a while ago, however, due to the COVID-19 pandemic, I believe it is more relevant than ever. Sadly, rather than embrace an all foods fit mentality in this time of uncertainty, diet culture instead is doubling down on BS about food, immunity and even weight gain during quarantine/isolation.  I consulted with a client the other day who wanted to admit something embarrassing. The admission started out like so many others that I’ve heard: “I’ve never told anyone this but… when everyone is in bed, sometimes I sneak into the kitchen and eat […]

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Three Ways to Celebrate No Diet Day (MAY 6th)

This blog post was written by Leslie Schilling and Rebecca Scritchfield, Co-Founders of Dietitians for Body Confidence www.RD4BC.com.Healthy bodies come in all different shapes and sizes. We see it every time we hit the gym, get our hair done, or just walk down the street. May 6th is International “No Diet Day” – a day where people everywhere can say “I don’t need no stinkin’ diet.” Wouldn’t it be great to throw some self-love motivation out to the universe? Here are three ways anyone can celebrate “No Diet Day”1. “I love me some ME!” There’s no point in trying to look like a […]

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Temptations and the unreliability of willpower

Recent research has found that avoiding temptation works better than relying only on willpower when faced with temptation. (You can see the original article here: Restricting Temptations: Neural Mechanisms of Precommitment) The idea of avoiding “tempting” foods in order to eat less of them seems rather obvious. However, does it work well for everyone? This particular study didn’t look at food temptations, so can we expect the same results? I think this is a more complicated answer than initially thought and it will depend on how you avoid temptations. Let’s imagine that the food temptations we are talking about are foods rich in calories, […]

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How to avoid dieting in 5 steps

Diets don’t work. They are especially toxic for your relationship with food and your body. So what is left to do if you want to improve your eating or manage your weight? Try these tips to avoid falling back on dieting this spring: 1. Reconnect with your hunger levels: everyone already has a way to “regulate” their eating and it has nothing to do with other people’s diet advice. Listening to your very own hunger signals is the first step to reconnecting with your body’s needs. No diet book, diet guru or meal plan will ever know how much or […]

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Mindful eating- step two!

I’ve previously blogged about the general concept of mindful eating along with one way to practice eating more in the moment. The next step you can take involves learning the difference between eating due to hunger versus other influences.So so so many clients struggle with eating when they are not hungry which can trigger feelings of guilt and shame. Understanding whether you are eating due to hunger or other reasons begins with being mindful before taking the first bite.Before you take a bite of food, take a minute to listen to your body. Ask yourself- “am I truly hungry?” The task at hand is not to resist the urge […]

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What is mindful eating?

I talk a lot about mindful eating and how it can help you manage your health, reduce any disordered eating and help repair your relationship with food. Understanding what mindful eating is and how to practice it is the challenging part. Not because it is hard to do but because it takes time, inner reflection and lots of practice. Being a mindful eater means noticing the colors, smells, flavors, and textures of your food; chewing slowly; reducing of distractions like TV or reading; and reducing guilt and anxiety around food choices. Noticing these things means deliberately paying attention, being fully […]

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