There’s been a stigma against cultural foods in nutrition and diet culture, but we’re pushing for that change. Food is more than just food. It’s community, connection, culture…and so many more things beyond nutrition.
For many of us, cultural foods hold a special place in our hearts. Whether it’s the aroma of spices from a simmering pot of curry or the comforting warmth of a traditional stew passed down through generations, these dishes evoke memories and connect us to our roots. However, embracing cultural foods goes beyond nostalgia—it’s about embracing diversity, our identity, and our communities.
Sharing a meal with loved ones is not just about eating—it’s a shared experience that fosters connection and strengthens bonds. By embracing cultural foods, we open ourselves up to new culinary experiences and opportunities to connect with others in meaningful ways.
At Tap Into Nutrition, we’re passionate about helping you embrace cultural foods and explore your relationship with food.
Contact us today to schedule your free discovery call and let’s start explore foods together! The call is a great chance to get to know us and for us to get to know you. You can learn more about the process or ask any other questions here.
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Eating disorder recovery is not easy. It demands resilience, vulnerability, and self-compassion. You’re in charge of your recovery. However, remember that seeking support in eating disorder recovery is a strength, not a weakness.
Asking for support in eating disorder recovery allows room for you to be human. Recovery can get really difficult and feel long. Part of getting back up after a setback, continuing on when you’re not sure anymore, and celebrating the wins is having a circle you trust. Your circle might include friends, family, dietitians, therapists, support groups, teachers, or other trusted individuals. They offer empathy and remind you that you’re not alone.
It’s important to acknowledge that not everyone may fully understand the complexities of eating disorders or be equipped to offer the support you need at the time you need it. If this happens, remember to practice self-compassion. It’s okay to have limitations, and it doesn’t diminish your worth. It’s also an opportunity to explore alternative sources of support. This could include reaching out to a mentor, participating in a support group, or engaging in creative outlets.
We are here for you! You can book a free discovery call with us here or reach out for more information here.
Eating disorder recovery can feel really isolating at times, but remember you’re not alone in this 💕
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Curious about Intuitive Eating during the holidays? The holidays are just around the corner and with them comes plenty of food and time spent with loved ones!
But for many people, the holiday season can also bring feelings of overwhelm and guilt over what foods to be eating and how much. In a diet-centric society, there are a lot of conflicting messages out there about how to handle food during the holidays.
Do you need to burn off the calories you ate? Do you have to say yes to every food offered to you? What about the pumpkin pie?
These are all questions I’ve heard before from my nutrition clients when this time of the year rolls around. As a non-diet and food freedom dietitian, I walk my clients through how to use intuitive eating and food freedom principles around the holiday time.
This led me to create this blog post today because I knew that there were more of you with these exact questions! Keep reading to learn my best tips for releasing stress and food guilt around holiday meals.
If you haven’t already, make sure to check out my latest blog post on why diets don’t work and what you can do instead!
I encourage you all to take a moment to remember what the holidays are really about. Your mind probably reflects on spending time with your family and friends, doing activities that you love, slowing down, and celebrating however feels best for you.
This should be your priority as you enter the holiday season! Seeking out fulfillment and enjoyment, without any unnecessary added stress. Now take this idea and apply it to the food you eat as well.
An important principle of Intuitive Eating during the holidays is to release the idea of “good” and “bad” foods. All foods are just food. That’s it!
How are you supposed to enjoy the holidays if you’re constantly stressed about what you are going to eat?
Don’t let food rules and a diet mentality ruin your holiday season. This is a time of the year that is supposed to be about celebration and family traditions. You don’t need to “healthify” your favorite cultural foods or pick out the “sugar-free” cheesecake.
So if you want to eat that pumpkin pie for breakfast, then do it! If you want to have potatoes and pasta, go for it. The holidays only happen once a year and you don’t want to miss out because you were too stressed about food choices.
Letting go of this stress around food will allow you to be more present and in the moment. It gives you permission to eat what and how much you want, without any food guilt.
If you are familiar with Intuitive Eating, then you know the importance of honoring your hunger and fullness cues. This means tuning into your body and recognizing when you start to feel hungry and when you feel full.
Just because it is the holiday season doesn’t mean you have to stop honoring what your body is telling you! Learning and respecting your internal cues can help you navigate the holidays are an Intuitive Eater.
Here are a few ways to honor your hunger and fullness cues:
While I highly encourage you to let go of the numbers all year round, this is especially true during the holiday season.
The holidays are not a time when you need to be counting calories or weighing out every ingredient on a food scale. Worrying about the numbers will only add extra stress and restriction that aren’t necessary.
Additionally, as I mentioned briefly above, you don’t need to change every recipe to include lower-calorie or “healthier” ingredients. You can use full-fat butter and regular cane sugar!
This is especially true for cultural foods and traditional meals. Many families have recipes and meals that they make that are important to them. You don’t need to change the recipe or not eat the food just because you view it as having “too many calories” or being “too fattening”.
Well if I do eat a large meal, I need to burn it off with exercise the next day… right?
Actually, wrong! You never need to exercise to make up for any calories you ate. You don’t have to wake up early on Black Friday and run four miles because you had an extra slice of pumpkin pie.
Seriously, despite what the Kardashians tell you, this isn’t how your body or food works. You can eat a second helping of food and you don’t need to work out any harder the next day. Or at all!
Now if you want to exercise in a mindful way that feels good to you, that’s perfectly okay. But make sure your intentions are in the right place.
At the end of the day, it is important to remember that an abundance of delicious food is a privilege. Not everyone gets the opportunity to indulge in different food choices during the holidays.
Take the time to appreciate and show gratitude for the food you get to eat. Tell yourself, “I get to eat these foods” instead of “I have to eat these foods”.
One way you can show appreciation for your food is to slow down and savor it. Instead of diving right in and filling yourself up, take it slow and appreciate all of the amazing flavors and aromas of the food.
If it would feel supportive to you, you can take a moment before or after your holiday meals to express gratitude for the food on your plate. A simple idea is to go around the table and have everyone share which dish was their favorite!
When it comes to Intuitive Eating during the holidays, here are 7 rights you have to follow for the holiday season. These ideas will help you embrace a healthy relationship with food, your mindset, and your body.
I also wanted to share this amazing quote from Evelyn Tribole herself,
“Remember, no one, except for you, knows how you feel, both emotionally and physically. Only you can be the expert of your body, which requires inner attunement, rather than the external, well-meaning, suggestions from family.”
Don’t let food guilt and stress keep you from enjoying this holiday season. Now is the time to put your intuitive eating skills to use and ditch the dieting mentality for good.
I hope you are able to slow down, sit back, and enjoy these next few months surrounded by good people and good food. I know I will be!
Are you looking for a way to connect with like-minded people about intuitive eating? Check out my Intuitive Eating Support Group! You can find out more information at this link.
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No, we’re not trying to sell you on a new workout plan. Come on, you know us better than that…. But we are going to be discussing movement and intuitive eating.
If you find yourself dreading your workout, maybe it’s time to try something else? First of all, we prefer to use the term “movement”. This makes SO many more things accessible to us than only considering “workouts”.
Instead of forcing yourself to try to change your mindset (and then possibly feeling shame), find movement that you actually enjoy:
Walking, dancing, jump roping, yoga (yes, even yin or restorative), cycling, rock climbing, kayaking, strength or body weight training, roller blading, gardening, swimming, hiking, playing a sport, jumping on a trampoline and so much more! It all counts! And even more so if you add a smile 🙂
More about inclusive and supportive fitness on the Motivation Made Easy podcast with @psychology.of.wellness. Check out this blog post for the link and while you’re there, browse all the podcast interviews we’ve had the joy of being a guest on.
If you’re looking to schedule a free discovery call to learn more about working with an intuitive eating dietitian and finally finding the food freedom you deserve, click here.