Self-Love on Valentines Day

Self-Love on Valentines Day

RELATIONSHIP WITH FOOD

Finding Self-Love on Valentines Day

Katherine Kimber, Registered Dietitian & Caitlyn Campbell, Student Dietitian. 

February 11th 2020

It’s that time of the year where Hallmark unleashes hundreds of red and pink cards dedicated to the celebration of love. Whether people are celebrating Valentine’s Day with a partner or Galentine’s Day with their girlfriends, February 14th is a day about celebrating human connections.

For many, this day can pose difficulties, where feelings of loneliness begin to creep in with reminders of relationships that ended poorly or current relationships going badly.

In an effort to combat these feelings, some folks seek ways they can improve the relationship they hold with themselves. There are a lot of names used to describe the relationship someone has with themselves: Self-Love, Body Positivity, Body Acceptance and Neutrality, and Self-Compassion are just a few.

So how can one improve their relationship with oneself? Let’s dive in.

Firstly, what does it mean to love yourself?

Some would say that loving yourself means having a positive body image. 

Merriam Webster defines body image as:

“a subjective picture of one’s own physical appearance established both by self-observation and by noting the reactions of others.”

But body image is way more than a singular idea or thought. And one article cannot automatically tell you how to turn negative body thoughts into positive body image, but it can introduce you to healthier ways of looking at yourself and your body. The more you practice these alternative thought patterns, the better you will feel about who you are and the body you naturally have.

Holding a positive appreciation for oneself may look different person-to-person. It might look like:

  • Doing whatever you can for your body at that moment, like having a rushed cup of coffee and granola bar as you race off to work.
  • Being grateful and respectful to your body for functioning in a way that supports your lifestyle. Maybe you are thankful for hands that allow you to type important emails at work or legs that got you to your friend’s house.
  • Not actually really thinking too much about your body and not letting it interfere with your day to day activities.
  • Becoming critical of your social media feed. Paying attention to images, slogans, or attitudes that make you feel bad about yourself or your body. Unfollow.
  • Reminding yourself that “true beauty” is not simply skin-deep. When you feel good about yourself and who you are, you carry yourself with a sense of confidence, self-acceptance, and openness that makes you beautiful. Beauty is a state of mind, not a state of your body.
  • Getting plenty of sleep – setting your boundaries in the evenings.

  • Staying in for a Netflix marathon instead of going outside, because you’re tired and just fancy it.
  • Eating when you need, but don’t necessarily want to – e.g. perhaps it’s been 6 hours since you last ate, but you’re stressed and not physically hungry. A self-care act would be to eat, which may reduce stress levels, and re-energise you.
  • Nourishing yourself however you can or know how – there is no such thing as a perfect diet. Simple and cheap dishes, like beans on toast and cheese and tomato sandwiches are a perfectly nourishing meal!

 

We Shouldn’t Have to Strive for Self-Love, Sometimes Self-Acceptance is Enough

Feeling good about oneself does not necessarily equate to being totally happy with one’s body. It might feel pretty unrealistic to go from a place of body dislike, to 100% body love. So you might be pleased to know that there is somewhere in the middle. And that place is body neutrality. Body neutrality encourages body acceptance. It’s a place where you don’t necessarily love your body, but you can at least accept it and respect it as it is.

Does that feel more achievable?

Reaching body acceptance will however, likely mean grieving the loss of whatever ideal body image you’ve dreamed of. As Meredith Noble states:

“For instance, we have to give up the idea of one day achieving the thin ideal, as well as the idea that we can use food and exercise to control the size of our bodies. We also have to process the idea that we’ve devoted so much time and energy to achieving long-term weight loss, without success (or perhaps with success but copious amounts of misery).”

In addition, @bodyimagewithbri once said:

“you can’t bypass body grief and go straight to body acceptance”.

Reaching body acceptance requires moving through some stages. Below are the stages that might be experienced when grieving the loss of the thin ideal body. 

The stages of body grief:

Denial: “I can still change my body and then work on body positivity.”

Anger: “I cannot believe I have been sold this idea that to be happy I must be ____!”

Bargaining: “Okay, but let me try one more diet to see if I can be happier.”

Depression: “I cannot believe I have wasted my life chasing a body size I will never have.”

Acceptance: “This is the body I have, what can I do with it now, at this moment?”

And we can flick back and forwards through all of these stages for some time.

Self-acceptance is about recognising that a lot is out of our control (body size included). But it is also about recognising our positive attributes, even if we are not where we want to be. It means accepting all aspects of yourself, even the aspects you consider to be negative. Acceptance is believing that you are worthy of care and respect.

Finding Body Acceptance Rather than Self-Love

Self-Love is a lot for someone to ask of you. Self-Love cannot simply be bought with face masks and a girls’ nights in, but body acceptance is work that we can practice daily. When you think about it, how cool is it that we can simply pursue acceptance and in the pursuit of acceptance, care for ourselves with unconditional self-regard?! It is not a linear process, sometimes your relationship with your body is a literal rollercoaster. But, beginning to work through those feelings of resentment or anger towards the body you currently live in, is a good start. We can all choose to either fight the reality of our bodies or accept our bodies as they are.* 

What are some ways that you could respect your body in the here and now? Here are some examples below:

  • Make that doctors appointment
  • Take your prescribed meds
  • Honour your hunger
  • Move joyfully – what movement brings you joy and pleasure?
  • Get out in nature
  • Seek therapy 
  • Have food in your house that you find satisfying and nourishing
  • Cook a delicious nourishing meal
  • Forgive yourself

Choosing to feel our discomfort, leaning into it, and moving forward is brave; it is acceptance. Below is the, “Manifesto of the Brave and the Brokenhearted” by Brené Brown. It reiterates that we author our own stories. This Valentine’s Day, feel your feelings, lean into discomfort, and admire your body for carrying you this far.

“We are the authors of our lives. We write our own daring endings. We craft love from heartbreak, compassion from shame, grace from disappointment, courage from failure. Showing up is our power, story is our way home, truth is our song. We are the brave and broken hearted. We are Rising Strong.” – Brene Brown

 

If you’re struggling with your relationship with food and/or your body, or you just have more questions, feel free to email me (hello@nudenutritionrd,com). I personally read and answer each and every email. 

Or if you would like to talk through your challenges with me, you can schedule a FREE 20-minute no-obligation chat HERE.

Self-Love on Valentines Day

Self-Love on Valentines Day

On Valentines day negative feeling can creep in for many, with reminders of relationships that ended poorly or current relationships going badly. So how can we begin to find self-love in a culture that’s telling us our bodies are not enough as they are? Katherine Kimber is a Registered Dietitian, specialising in helping you to eat with happiness. Let’s see what she has to say.

read more

Non-Diet New Year Resolutions

Non-Diet New Year Resolutions

RELATIONSHIP WITH FOOD

Non-Diet New Years Resolutions

KATHERINE KIMBER & CAITLYN CAMPBELL, Registered Dietitian & Student Dietitian

27th December 2019

If you’re looking for some non-diet new year resolution inspiration, you’ve come to the right place. Ending the exhausting cycle of losing weight and gaining weight is one way to improve your health and well being for 2020.

I am going to break down some common goals and give some reflective prompts to turn these into non-diet new year goals. Let’s get started.

“I want to exercise more”

Great! Here are some questions to consider to make this a non-diet new year goal:

  1. Why do you want to exercise more?
  2. If you were going to exercise for pure pleasure and enjoyment, and it had no impact on your body image or calories burned, would you still do it? 
  3. If not, what else would you do? 
  4. Do you prefer exercising alone or with others? 
  5. Do you prefer to exercise inside or outside?
  6. What have you come up with?
  7. What do you need in order to explore these?

When exercise goals are purely based around body change or weight loss, they can be unsustainable. Especially if you see no difference or if you’re unable to maintain these body changes. If you really desire some intuitive movement, but haven’t found something you like, this is a great opportunity to set a goal of trying out new forms of movement. Remember to be flexible with yourself and not too rigid. Intuitive exercise and joyful movement mean that you can work with your thoughts and feelings around movement to decide when and if you should exercise.

“I want to eat healthier”

Great! Here are some questions to consider to make this a non-diet new year goal:

1) On a scale of 0-10 how satisfied are you with your current eating?

2) What could help you to feel more satisfied? Maybe you would like to plan a bit more? Maybe you would like to add some more vegetables?

This goal is a common one, so it’s important to think about what eating healthier means to you – because “health” means different things to different people. Be careful though, because diet culture can raise the bar to an unrealistic standard. Healthy foods are the foods that make you happy, fuel you, keep you satisfied and feeling nourished. This generally involves eating a variety of grains, fruits, vegetables, fats, dairy, proteins, and fun foods over time, with regular meals and snacks. Are you setting your expectations too high?

“I want to lose weight” 

Unfortunately on this one, it has to be pointed out that weight loss isn’t a behaviour. If you want to lose weight and are having difficulties with your relationship with food, check out this article: I want to Ditch Dieting, But I Still Want to Lose Weight.

If you’re looking to stop the endless cycle of restriction and weight gain, it might be time to reconsider your goals. Sustainable goals should be SMART. Small, Measurable, Achievable, Relevant, and Time-Based.

Here are some examples of non-diet new year resolutions: 

  1.     Write a journal entry once per week to reflect and check-in with yourself / your eating and body image. You can do this by keeping a pen and journal at your bedside as a reminder and try to do this every Sunday night (or whatever night you decide is best).
  1.     Try a new form of movement that you are excited about once per month until you’ve found something that you love or keep it up because you’re having fun with it. To help keep things exciting, recruit a friend for these adventures. Ideas include hiking, rollerblading, walks around town/parks, indoor climbing, bike riding, fun runs, or a unique workout class like goat yoga.
  1.     Try-it-Tuesdays! (Or any day of the week). While at the grocery store each week, pick out a new food you haven’t had before but would like to try. You may find a new favourite food!
  1.     Have problems eating consistently throughout the day? If this is something you struggle with whether it’s due to busyness or disordered eating, one way to achieve this goal is to set a timer on your phone for every three to four hours that reminds you to eat. Carry a few snacks around in your bag to help ensure options. Remember that you don’t have to stick to a timer to eat, if you feel hungry before the timer, eat! The whole point is to make sure you are fuelling consistently throughout the day.
  1.     Want to cook more? Set aside time each week to find a recipe you are excited about and then if you’re able, gather the ingredients during your next grocery run. Think about what things are standing in your way of cooking more and make alterations to help. If time is a barrier, can you purchase pre-chopped vegetables, chop them yourself the day before, try out a food delivery service, or make it a social event where you cook with a friend? Maybe the goal is you try out one new recipe a week or one new recipe a month. Either way set your cooking goal in a way that you know you can work towards achieving it.

6.     No goals. Maybe you are not in a place for a goal. That’s fine too. Do what is best for your own health and well-being.

Wishing you a healthy & happy 2020! If you’re looking for some more non-diet support, you can check out my FREE audio guide below – 7 Steps to Food Peace & Food Freedom.

Self-Love on Valentines Day

Self-Love on Valentines Day

On Valentines day negative feeling can creep in for many, with reminders of relationships that ended poorly or current relationships going badly. So how can we begin to find self-love in a culture that’s telling us our bodies are not enough as they are? Katherine Kimber is a Registered Dietitian, specialising in helping you to eat with happiness. Let’s see what she has to say.

read more

Navigating Diet Talk at Christmas

Navigating Diet Talk at Christmas

RELATIONSHIP WITH FOOD

Responding to Diet Talk at Festive Gatherings

KATHERINE KIMBER & CAITLYN CAMPBELL, Registered Dietitian & Student Dietitian

December 17th 2019

Seeing family can be stressful, especially whilst recovering from body image or eating issues and diet talk comes up. Here are some tips for making it through season festivities and boycotting diet talk!

  1.     You do not have to stay in a conversation that is making you feel poorly about yourself or is triggering for you. Excusing yourself from diet talk to grab a glass of water, use the restroom, or to go catch up with a different relative. These are all reasonable ways to exit a conversation like this.
  1.     The holidays usually coincide with lots of delicious foods that family only prepare for special occasions like this. Unfortunately, you may hear someone say, “I am being so bad right now!” for experiencing those foods. While I would like to reiterate that not responding to a statement like that is always a valid option, you could respond with, “Did you steal the food or something?!” This will help lighten the mood and given folks a reminder that enjoying delicious holiday food is NOT an immoral thing. This instagram post might help too!
  1.     If someone approaches you about a recent body size change of yours, here are a few different responses you can try out:
  •  “I’d prefer not to talk to you about my weight but would love to talk to you about _(blank)_.” What is something that you are really excited or happy about in your life? Have a few conversation pieces ready to slip in here to change the direction of the conversation.
  •  “I don’t really find that question appropriate.” This is a little more straightforward but may also help deter future questions of similar substance. You owe onlookers nothing, whether you’ve become larger or smaller, you do not ever need to explain your body to someone else.
  • “I choose to not focus on my weight. How’s your family?” I put this response in here because a perfect response is to ask the person about themselves. Never underestimate how much people love talking about themselves.
  1.     You can be bold. If you are in active recovery from an eating disorder and things are getting to be too much, certainly leave the conversation. But if you feel as if speaking up may fare better for subsequent gatherings you also have permission to be bold. You can 100% tell someone, “I am recovering from an eating disorder so, yes, my body changed. In the future don’t address my body like it’s a topic of conversation.” Or even, “Yep, weight gain (or loss) happens when you’ve recovered from an eating disorder sometimes!”
  1.     You can kill the diet talk with kindness. If someone is trying to approach your body size change in a mean spirited or negative way, and maybe says, “Oh no, what happened? Have you gained weight?” you can respond with, “Yep” with a smile and give them a compliment on a non-body size related thing, like their shoes.  
  1.     If the heat isn’t on you, but listening to someone else’s latest diet or body size change is stressful, here’s how you can change the subject: “Aside from your weight or aside from your diet, how are you doing? I would love to hear about your job, family, hobbies, etc.”

Remember, your self-worth is not tied to the scale and this is something that you can communicate to the people in your life. If people are not respectful of the boundaries you have set, it’s time to catch up with someone else. You are an interesting person with so much more to you than one physical attribute. 

Self-Love on Valentines Day

Self-Love on Valentines Day

On Valentines day negative feeling can creep in for many, with reminders of relationships that ended poorly or current relationships going badly. So how can we begin to find self-love in a culture that’s telling us our bodies are not enough as they are? Katherine Kimber is a Registered Dietitian, specialising in helping you to eat with happiness. Let’s see what she has to say.

read more

Eating for Weight Loss or Eating for Happiness?

Eating for Weight Loss or Eating for Happiness?

Eating for Weight Loss or Eating for Happiness?

By, KATHERINE KIMBER, Registered Dietitian & CAITLYN CAMPBELL, Student Dietitian. 

3rd October 2019

What do you think would happen if you stopped relying on external tools to tell you what to eat, when to eat and how much to eat (aka calorie counting, food tracking, points systems etc.)? If your thought process looks like this one you are not alone: 

Fears around food

For most, the absence of rules and regulations leads them to believe that the above image will be their fate. But, if restriction really worked, wouldn’t we all be thin by now? It is estimated that 57% of women have been on a diet in the past year! In reality, we know dieting/restriction in and of itself leads to that feeling of a loss of control around food. The real progression should look like this:Reality of Dieting

As we learned in our last article Why Can’t I Keep The Weight Off, the reason for this progression, is actually linked to our bodies own survival mechanisms. To our bodies, no matter their size, restriction equates to famine. Famine brings on hormonal responses that make us hungrier and increase food seeking behaviour. No, your body does not understand that the latest fad diet isn’t a famine. No, your body doesn’t understand that the latest “lifestyle change” is not a famine. 

Restriction is Dangerous and Damaging

A good way to know if you are ready to stop feeling consumed by guilt around what you should and shouldn’t be eating, is if you are able to recognise the less obvious forms of restrictions that may be harming you. According to Evelyn Tribole and Elyse Resch, the founders of Intuitive Eating, recognising and acknowledging the harms dieting and restriction has caused you is the first step to dropping the problematic diet mentality.

Pursuit of Weight Loss can Interfere with your Physical and Emotional Well-being

When has the pursuit of weight loss interfered with your ability to enjoy life? Here are some common examples:

  • Ordering the less appealing menu item or skipping a night out altogether to avoid the more appealing foods.
  • Losing weight on your diet, receiving compliments and feeling shame in seeing people when the weight came back on. 

Think about the ways dieting has caused you harm. If you are still unsure if you are ready to make the jump away from dieting, here is a quiz to help you decide.

No diets? What now?! 

Maybe you’re someone who says to themselves, “Hey, dieting really messed up my life, I am ready to leave it, but I don’t know what to do next.” 

This is where intuitive eating comes in. This is an evidenced-based way of eating and it is designed to help you feel better around food. By honouring your health and respecting your internal cues, you honour and respect your body. Starting intuitive eating can be tricky, but we have the resources to help support you. When we start honouring our hunger, quit labelling foods as being good and bad, and most importantly, show ourselves compassion and forgiveness, we can begin to listen to our body’s internal cues.

The State of the Science 

For a lot of people, the news that “diets don’t result in long term weight loss” and that intuitive eating may be a better way to safely support health is a shocker. Who would’ve known that intuitive eating has over 100 published studies to support its use? Who would have known that scientific literature reviews examining the long-term impacts of dieting, would find that weight loss isn’t really related to positive health outcomes.* 

That paper, published in 2013 by Janet Tomiyama echoes that of a similar paper that says, “The results for the treatment for obesity are remarkably similar and remarkably poor.” ** What the authors meant by that statement: The results of studies examining dieting were similar in that people wouldn’t maintain weight loss over time and these results were found in virtually all of the studies the authors examined. 

The Futility of Dieting Is Not New News

This was a study done by Stunkard A. et al. in 1959. That’s right 1959. We’ve seen the opposite impact of what dieting is intended to do: the most predictive outcome of dieting being weight regain over time. We see this in long-term review studies of dieting dating back from 1959 to the present. Yet, dieting is still promoted by many healthcare providers.

#SayNudeToDietCulture 

Sounds frustrating right?! Well, in honour of all of the craziness and confusion that is out there in regards to nutrition and dieting, NudeNutrition is running a campaign the month of October 2019. The campaign, #SayNudeToDietCulture is geared towards stripping the nonsense around false nutrition information and helping you remove the focus from your weight and onto health. Follow the campaign to see stories of people ditching diet culture, tips and tricks to continue your own personal journey away from diet culture, and much more!

We hope that this campaign is one that can help folks continue to step away from the cyclic nature of dieting and feel happiness around food. Adopting the practices of intuitive eating can help individuals achieve food freedom. Eating food is not and should not be a reward. Nourishment is your human right.  

References

*Tomiyama, A. J., Ahlstrom, B., & Mann, T. (2013). Long-term effects of dieting: Is weight loss related to health? Social and Personality Psychology Compass, 7(12), 861-877.

**Stunkard A & McLaren-Hume M. The results of treatment for obesity: a review of the literature and report of a series. Arch. Intern. Med. 103:79-85, 1959.

 

Self-Love on Valentines Day

Self-Love on Valentines Day

On Valentines day negative feeling can creep in for many, with reminders of relationships that ended poorly or current relationships going badly. So how can we begin to find self-love in a culture that’s telling us our bodies are not enough as they are? Katherine Kimber is a Registered Dietitian, specialising in helping you to eat with happiness. Let’s see what she has to say.

read more

Intuitive Eating Tips For Those Starting Out

Intuitive Eating Tips For Those Starting Out

RELATIONSHIP WITH FOOD

Intuitive Eating Tips For Those Starting Out

KATHERINE KIMBER, Registered Dietitian

August 2nd 2019

Ditching dieting for Intuitive Eating (IE) may sound a little scary, but today I am offering some tips for those just starting out.

First of all, some of you may be wondering, “What is this Intuitive Eating thing anyways?”

Well IE is an evidence-based way of eating, created by Evelyn Tribole and Elyse Resch. It has over 100 published studies to support its use, and is used by many Registered Dietitians who specialise in non-diet approaches. 

Let’s take a look at an example… 

Intuitive eating is most easily thought of in the context of toddlers. Toddlers tend to eat when they are hungry, stop when they are full, and they naturally seek out a wide variety of different foods. They may even leave ½ a biscuit or chocolate buttons on their plate… when was the last time you did this? 

We are born with an innate ability to understand and regulate our own hunger. As we grow older, we can lose this ability. Being told to finish everything on our plate can teach us to unlearn how to listen to our natural cues. We then add in years of dieting, food judgement, ignoring our hunger/fullness cues and we can lose trust in our own bodies.

Intuitive Eating has been developed to help people build that trust up again in their own bodies to tell them what to eat, when to eat and how much to eat. To heal people from the chronic side effects of dieting (binge eating, secret eating, rebound weight gain, food obsession, food guilt and much more). 

It can help remove those judgy voices that may sit on your shoulders telling you that you’re good for eating a salad, and bad for eating a cake. It can help you discover what foods you actually enjoy and what foods make you feel good, versus what you think you ‘should’ or ‘shouldn’t’ be eating. 

One of the creators, Evelyn Tribole, MS, RDN, CEDRD-S, describes intuitive eating as, “a personal process of honouring health by listening and responding to the direct messages of the body in order to meet your physical and psychological needs” (Evelyn Tribole). Basically, this is a method where you learn to honour hunger and fullness while respecting your body.  

Intuitive Eating is composed of 10 key principles:

  1. Reject the Diet Mentality
  2. Honour Your Hunger
  3. Make Peace with Food 
  4. Challenge the Food Police
  5. Respect Your Fullness
  6. Discover the Satisfaction Factor
  7. Honour Your Feelings Without Using Food
  8. Respect Your Body
  9. Exercise—Feel the Difference
  10. Honour Your Health with Gentle Nutrition 

This may all sound like a lot, after all, leaving dieting behind is no easy task. But no fear, we are here to help! Here are some tips to help you get started on your intuitive eating journey.

1. Take the quiz to find out if you’re ready.

Check out the link here:  How Do You Know if You’re Ready to Stop Dieting?

2. Say goodbye to dieting.

In the spirit of Marie Kondo, say goodbye to dieting, it does not spark joy!  The very first principle of Intuitive Eating is to “Reject the Diet Mentality.” Intuitive eating is not another fad or 21st century “wellness diet” or food plan. So can you throw away the scales, drop the diet tools and reflect on how dieting has not served you? Take some time to journal or reflect upon instances of dieting and the ways it has interfered with your life. It is okay to miss dieting, or even mourn it for a little, whatever you have to do to respectfully say goodbye, thank it for whatever role it served, and move on. 

 3. Start honouring your hunger.

One of the second most important steps of IE is to learn to honour your hunger. How can you possibly  eat consciously and moderately when you approach food in a state of monstrous hunger? Of course you’re going to shovel it down, eat anything in front of you, feel overly full and then potentially guilty about ‘overeating’. If you can stop yourself getting to this point of monstrous hunger, you may be able to implement some of the other principles. See this as the first layer to the process. So try rating your hunger on a scale of 0-10 before you eat something. Are you tuning into your hunger cues? Here’s a scale to get an idea of how.

Hunger Fullness Scale

4. Quit the food labelling.

Try to eliminate the “good/bad”, “healthy/unhealthy” food language. Think about this. If you tell a kid not to eat something, what do they want to do? They want to eat it! The same happens with us adults. So if you place certain foods up on a pedestal (bread, cheese, chocolate, crisps are usual suspects) then of course the desire to eat them will be stronger. When you remove them from their pedestal, put them onto a level playing field with all foods, you get to decide whether you actually like the food. No single food is good/bad/healthy/unhealthy. After all, you don’t just eat a carrot and tick off health. Or eat a cake and undo your health.

5. Be forgiving to yourself.

The beauty of intuitive eating is that it leaves room for our imperfections. How many years have you been trying to shrink your body, follow food rules and diet plans? I imagine a little while. So you can’t expect to undo this work overnight and that’s okay! Sometimes you will eat and feel overly full and sometimes you may still feel hungry. All of this is part of normal eating. Like most things in life, intuitive eating isn’t linear and ups and downs are to be expected. One thing I would encourage is to practice talking to yourself like you would your best friend.

6. Practice a bit of mindful eating.

Take some time, if possible, to eat without distractions. Sit down alone at a table, with your phone tucked away and the TV turned off. How does the food taste, smell, and look? Practice acknowledging your hunger and satiety. This will help you learn what is satisfying to you. *Spoiler* if you misgauge your hunger and serve yourself more than you actually want, you can save it for another time!  

7. Stop thinking that your body isn’t worthy of care.

Our bodies are pretty freaking cool. They are so many systems in place that allow us to survive. This isn’t something that happens overnight or even ever entirely. But how about you set a goal to be more generous to yourself more days than not? Or, identify one thing a day you can do that shows yourself care and compassion. This can look like a good bedtime, decluttering toxic social media from your feed, or spending a day to break from work. You are worthy of self-compassion and care. You owe it to yourself to invest in yourself.  

Summary


Intuitive eating is complex and it’s a personal journey of building up your own toolkit of life skills. This way, you can be the boss of you! Not the meal plan/points system/or calorie counting app! Many people think that when they give themselves permission to eat and stop following the rules, they have ticked off this intuitive eating thing. It’s a lot more complex than that and there are many levels to unravel. If you would like to learn some more ways that you can get started on this journey, check out my free audio guide and workbook, providing you with 7-steps to find food peace and food freedom. 

Self-Love on Valentines Day

Self-Love on Valentines Day

On Valentines day negative feeling can creep in for many, with reminders of relationships that ended poorly or current relationships going badly. So how can we begin to find self-love in a culture that’s telling us our bodies are not enough as they are? Katherine Kimber is a Registered Dietitian, specialising in helping you to eat with happiness. Let’s see what she has to say.

read more

7 Top Tips from Registered Dietitian on How to Ditch the Weighing Scales

7 Top Tips from Registered Dietitian on How to Ditch the Weighing Scales

RELATIONSHIP WITH FOOD

7 Top Tips from Registered Dietitian on How to Ditch the Weighing Scales!

KATHERINE KIMBER, Registered Dietitian

July 24th 2019

So you have decided to ditch the weighing scales!

Congratulations!

You’ve learnt how diets don’t work for most people, and how weighing yourself may be doing more harm than good!

You are taking the first step to improving your mental and physical health.

But breaking a habit is hard, and perhaps you are worried you won’t be able to resist the temptation? 

1. Dive straight in by throwing them in the bin!

The correct way to ditch the weighing scales is easy! You can put it in your recycling bin if it is marked with the crossed-out wheeled bin symbol. If you’re not sure about how to dispose of electrical items, your local authority will provide guidance on recycling of these items.

Un-recycled electrical equipment ends up in landfill where hazardous substances can leak out and cause soil and water contamination. This can harm wildlife and also potentially our health too! 

2. Put the scales where you won’t see them

If throwing them in the bin feels too scary, this may be a good alternative. For many people, weighing themselves is a habit, something they have been doing regularly for a long time. Putting the scales somewhere you don’t see them may reduce the likelihood of accidentally stepping on the scales simply because it is what you have always done. The back top shelf of a wardrobe or in the garage/loft is a good idea. 

3. Take the batteries out of the scales

It may still be tempting to step on those scales, even when you told yourself you wouldn’t. Taking out the batteries adds another step to getting that number. This gives you time to really think about the decision you are making, especially if you store them separate from the scales.

4. Ask a family member or a friend to hide the scales from you

Having a family member or a friend to keep you accountable may help you break the habit for good. Needing to ask someone for the scales forces you to externalise your thoughts and rationalise them to someone else. By this point you might realise whatever excuse you told yourself about needing to know your weight, isn’t rational at all. 

5. Don’t have scales in the home

Throw your scales away, or give them to a friend. It’s difficult to weigh yourself when you have to leave the comfort of your own home and find a public place to step on those scales. Then it will truly no longer be a habit, rather a firm decision to step on the scales.

6. Seek support from a health professional.

I support women who want to give up dieting for good. Part of this process involves learning how to listen to your internal cues (hunger/ fullness) instead of the external ones (the scales). If this sounds like something you would like to try, you can book a free discovery call here. I would recommend finding a Registered Dietitian or Registered Nutritionist who specialises in non-diet approaches. 

7. Remember, the scale will always be there to go back to

It might feel daunting giving up something you have always done. Just know that it doesn’t have to be forever. I challenge you to stop weighing yourself for a month and see how it makes you feel. If after that month you want to go back to weighing yourself, that’s OK! We are all different, but you will never know whether ditching the scales can help you improve your mental and physical health unless you try.

Whatever you decide to do just remember, you are more than a number on the scale.


**If you are struggling to stay away from the scales or are feeling anxious about not knowing how much you weigh then you may have an unhealthy relationship with the scales. Getting support from a mental health professional may be beneficial in helping you overcome this.

Self-Love on Valentines Day

Self-Love on Valentines Day

On Valentines day negative feeling can creep in for many, with reminders of relationships that ended poorly or current relationships going badly. So how can we begin to find self-love in a culture that’s telling us our bodies are not enough as they are? Katherine Kimber is a Registered Dietitian, specialising in helping you to eat with happiness. Let’s see what she has to say.

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