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Sarah Gold Nutrition: Intuitive Eating Dietitian Nutritionist
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Take breakfast for example. My kids asked for panc Take breakfast for example. My kids asked for pancakes, which also sounded good to me. But I also know that eating a plate of carbs doesn’t keep me full very long and I don’t want to be hungry and thinking about food again in an hour. Plus eating a carb heavy breakfast makes me crave even more carbs, and it’s just a cycle that’s hard to get out of. So I added a big scoop of Greek yogurt for protein, hemp seeds for more protein & fat, and some blueberries for fiber (and flavor). I didn’t skip the maple syrup, because what is pancakes without maple syrup? Is it wrong to eat pancakes on their own? No. But I also want to feel good. This is the magic of being comfortable eating all foods AND knowing how to take care of myself and how to feel good in my body. And the side benefit? My kids watch me do this and recently started asking for yogurt with their pancakes (after refusing it for months/years). Modeling healthy eating without restriction is one of the most powerful things you can do to help your kids have a healthy relationship with food, too. Follow @busy.mom.nutrition for more tips on how to build a healthy relationship with food and your body, cut cravings, feel in control of your food choices, and stop thinking about food all the time without diets. 💕
You don’t need to worry about doing something sp You don’t need to worry about doing something specific to lower your kids’ blood sugar after dinner. Is a walk after dinner a nice family activity? Yes. If it’s realistic for you. But if not, you do not need to focus on lowering blood sugar after your meal. For your kids or yourself. Give your kids the opportunity to be active and get outside regularly and their body will take care of the rest.
You've probably been told that you just need to ea You've probably been told that you just need to eat less, cut calories, and just push through the hunger.⁣ Hunger is your body telling you it needs energy. Period. It's not something to ignore or fight through. Ignoring hunger is only going to backfire. Your body is smart and it's trying to protect you and it will fight hard to get you to eat....or hold onto anything you do eat. Ignoring hunger leads your body to: - increase your cravings (especially for sweets and carbs) - slow your metabolism to protect vital organs - increase your hunger hormone (grehlin) so those hunger signals get even stronger - decrease your fullness hormone (leptin) making it harder to feel full - thinking about food all the time None of this is good for your body or your mental state. Instead, work on eating enough and building meals that fill you up and satisfy you so you're not feeling out of control around food or thinking about food all the time. Take care of your body by moving it regularly, sleeping enough, and managing your stress. And if you're doing all of those things and you don't love the number on the scale, it might be time to evaluate why you're putting so much pressure on yourself to be a certain size. 💕
How do you want to live your life? When I talk ab How do you want to live your life? When I talk about ditching diets it’s not just because they don’t work and they lead to long term weight gain. (Though that’s a big one). It’s because of all of the harm they do to the rest of your life. Making you feel like a failure when you eventually give into a craving, keeping you stuck thinking about food all the time, keeping you from being present with your kids because you’re trying to decide if you’re going to allow yourself the birthday cake and if you do what you need to skip to earn it/make up for it. Hating your body is exhausting. But until recently women, especially moms, haven’t been given another option. We know better now. There is another option. You can learn to respect your body and even some day accept it. You have one body and one life. How are you going to live it? 💕
You don't want to diet again but you haven't reall You don't want to diet again but you haven't really stopped dieting. And it's leaving you feeling out of control around food or just plain stressed about food. You think you're eating healthy but then you're faced with cookies and you lose all control.⁣ This is so common! And it happens because even though you know you don't want to follow a strict diet, you haven't learned another way to think about food. You're either "on" or "off." That's why I emphasize the unlearning of diet rules before you can actually learn to eat healthy. And it's the first step in my UNDIET method. It can be hard to do on your own because there isn't a switch you can flip to tell your brain to stop thinking this way. Instead you need a strategic approach, guidance, and practical exercises to help you get there. And then you can re-learn how to eat in a way that supports your health, cuts cravings, and helps you feel IN CONTROL of your food choices (without having to try or think about it). If that's something you're ready to tackle, get on the waitlist for my upcoming UNDIET method small group coaching program. Those on the waitlist get first access to limited spots and an extra special discount. Doors open in just a few short weeks! Comment waitlist and I'll DM you a link to sign up.
You’re human, not a robot. Calorie needs fluctua You’re human, not a robot. Calorie needs fluctuate depending on: -Your sleep (lack of sleep or disrupted leads to increased energy needs) - Stress levels - How much you exercised (and the type of exercise)- and exercise from a a day or two ago can actually affect your needs today. - What and how much you ate yesterday or even 2 days ago - Your menstrual cycle and other hormonal changes - Injury, sickness, etc. That’s why learning how to respond to hunger and fullness cues is wayyyy more helpful to help you decide how much to eat than any arbitrary calorie goal. But it’s not as simple as eat when you’re hungry, stop when you’re full. You need to: - Learn how you experience hunger (for many people it’s not just stomach grumbling) - Learn how to recognize fullness, which can often mean shifting HOW you eat - Build balanced meals that will help you balance blood sugar and stay full longer - Incorporate satisfying foods, which helps with cravings - Address any emotional needs that you’re meeting with food - Shift your mindset to learn to trust your body instead of relying on an app to tell you what’s OK to eat And the great news is when you reconnect with your body and learn how to respond to hunger, fullness, cravings, emotions, and more, you are able to eat in ANY situation without worrying about how many calories are in a food or how you’ll track it. No more obsessing about calories or hiding in the bathroom to log them while your family enjoys the meal. Want to know how to do this? My upcoming UNDIET Method Group Coaching Program is for you. For the first time ever, I’m turning my 1:1 coaching into a group setting, and you’ll get all of the benefits of working with me PLUS a community of other moms who are experiencing the same exact challenges as you. Spots will be limited because I want to keep it small enough to give you all of the attention you need! And founding members get in at a seriously deep discount. Want first access when doors open so you don’t miss out? Comment waitlist and I’ll DM you a link to join the waitlist…those on the list get access before anyone else!
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