Some days you want to eat well and some days you don’t. Have you ever noticed if your exercise affects how you eat? A research article published in the May 2019 edition of the Journal of the Academy of Nutrition Dietetics looks at this very question.
After surveying 1600 women between the ages of 40-50, the following obeservations were made:
Those who exercised with the main motivation to lose weight, were less likely to eat intuitively, less likely to listen to their body’s feelings of hunger and satiety, more likely to restrict their food choices based on a specific diet, and more likely to eat for emotional reasons instead of physical reasons.
Those who exercised because of intrinsic motivation (health, enjoyment, improvement of mood, and pleasure) were more likely to eat intuitively, listen to their body’s signals of hunger and fullness, not restrict their eating to a certain diet, and eat for physical reasons instead of emotional ones.
This study illustrates that if you can focus on exercise for the positive benefits it brings to your life, instead of weight control or improving your appearance, you may be more likely to eat intuitively. And why is that important? Because intuitive eating has been linked to the following benefits according to other research:
A few months ago I was outside with my 2 youngest daughters
and we started talking to someone walking by.
My little ones were probably enthralled with the person’s dog. But anyway, out of the blue, my 3-year-old
said, “This is my mom and she loves chocolate.”
I started laughing at the randomness of this comment and have thought a
lot about it since. Yes, both statements are true. I am
her mom and I do love chocolate.
Why do I bring this up?
Because I think many people have the misconception that my being a
dietitian means that I don’t eat sweets and only eat healthy foods. Some people think my kids never eat junk food
and we must not have any candy or chips in my house. This is not true! I want to write about this today so you can
see that I am just like you…I love chocolate and my husband loves chips. I have kids that love junk food and candy
(and they like some vegetables and nutritious foods too). I crave desserts just
like you and want chocolate when I’m stressed out. At various times in my life I have worried
about my weight and health and been on both sides of the dieting spectrum. I know what it’s like to hate your body and I
know what it’s like to love your body.
And not only have I been through it, I’ve seen hundreds of my clients go
through it as well.
I am here to share with you today, that you can break through whatever bad eating habits you have, poor body image, dieting scars, etc. You can find the middle ground between health and “eating whatever you want.” I’ve done it, my clients are doing it, and you can too. It feels so amazing to feel comfortable in your own skin, to eat nutritious foods most of the time, and include the sweets/treats/junk foods a little of the time. It’s so rewarding to go to the doctor and get a good report on blood work, realizing that you can do it! You don’t have to be in the gym for 2 hours every day (but it’s OK if you like that) and eat only chicken breast and broccoli (it’s OK if you like that too). There is way more to life than just that! We can love chocolate (or French fries, or chips, or anything else) and still feel good in our bodies, be healthy, and live well.
Will you give me a chance to show you that eating what you love AND meeting your health goals is possible for you too? Simply comment on this post and I will put you on my waiting list for new clients.
One of the quotes I love to share with my clients is:
“A journey of a thousand miles begins with a single step.”
No matter what kind of goal you have: financial, health, dream vacation, etc., it begins with a single step. A baby step, as I like to call it. It’s easy to get overwhelmed when we look at the big picture: pay off the car, lose 100 lbs, or go on a cruise. I’ve noticed for some people it seems so daunting that they don’t even try. That’s when it’s time to break it down into manageable steps.
First, take out a big sheet of clean, white paper (or your favorite color) and jot down all the steps you need to take to reach your goal. Second, choose the very first step that must be done. Third, do it! The first step doesn’t have to be big. The best part of taking a step is that you are moving towards your goal, which helps build your confidence. Then the next day, take another step, and the next day another one, and another one until you’ve done it!
You’ll find as you take baby steps day after day, your
confidence will improve, your overwhelm will decrease, and you will feel
Please share: what baby step are you going to take today? Comment below or on my Facebook page.
I know you’ve felt it before…you dread getting up in the
morning and dragging through one more day.
Burn out is real. And it can take
a toll on your health: it is associated with heart disease, insomnia, obesity,
and anxiety. Can you relate? If so, check out this infographic from
If you recognize any of the symptoms of burnout listed on the graphic, I encourage you to download the Happify app. It’s a great tool to improving your mental health—which then trickles down to physical health. And then, talk to me. Let’s figure out how we can change your diet and exercise routine to alleviate any symptoms you are experiencing.
Please share, what are the signals and signs when you are feeling burnout?
Do you have a go-to food or activity that numbs you out after a long day or an emotional event? C’mon, be honest: is it scrolling through Facebook, playing a game on your phone, or grabbing a bag of chips? If you’re an emotional eater, then you can relate. What are those foods you gravitate towards when you want to feel better? Chocolate? Ice cream? Bread? If you know what I’m talking about, chances are you also feel guilty about eating these foods. Well, I want to take that guilt away and instead teach you what these foods are telling you.
Your body has an amazing and insightful secret to share
When you reach for food and you are not physically hungry, it’s telling you “Something’s wrong!” It’s shouting at you to stop and listen.
It’s so common to plow through your day without ever
stopping to listen to your body and see what it needs. So, when you are craving food, think of it as
a red flag. Your body is saying, “Did
you forget about me? Something is wrong
and I want you to fix it.”
Next time you find yourself reaching for your go-to food,
notice is for what it is (a cry for help) and take these steps:
Do a head to toe scan to find any areas of pain or discomfort. Do you have a headache? Are your feet hurting? If so, do what you can to alleviate the pain or discomfort.
If you find no obvious pain or discomfort, examine your feelings. What are you feeling? What triggered those feelings? Did you have an upsetting interaction with a co-worker? Are your kids stressing you out? Are you mad at your best friend? Once you find the source, do what you can to fix it (that doesn’t involve food).
This is a learning process. It’s important to be patient
and compassionate with yourself as you learn to work through difficult emotions
and events. But you can do it! I’ve seen others learn how and I know you can
If you need help applying these steps, check out my programs to see which one might be a good fit for you.
In the meantime,
please share: what are your go-to foods and why?
I love to dream big. How about you? It’s fun to day dream about all the wonderful things to accomplish or places to go. Most of us don’t have any problem dreaming big. It’s the execution that gets us! Life gets busy, we plug along another day without getting closer to our dreams.
What are your
dreams? If you are like most of the
people I meet with, your dreams include feeling great and living a long, full
life; being around to see your grandchildren grow up; traveling; and enjoying
life. So I want to know, what are you
doing today to make that happen? If we
don’t take at least one step towards our dreams every day, life might pass us
I love helping my
clients get closer to their dreams! But
it doesn’t happen without having a “plan and a deadline.” It’s so fun to take those dreams and turn
them into realistic and personalized plans.
I’m a big planner and have been since as long as I can remember. I started at a young age with goal setting and
planning. At first they were far-fetched
goals like “don’t fight with my sister” or “practice the piano every day.” But as I learned about effective realistic goal
setting and making specific plans, I started achieving my goals. For example, when I learned to plan exercise
into my day, make a weekly menu, and have strategies for overcoming emotional
eating, I became successful in managing my health. And that’s what I want for you too.
How do you start, you
Step 1: First write down one dream you have in relation to your health.
Step 2: Brainstorm the steps that you need to get there.
Step 3: Choose one step to start with.
Step 4: Set a deadline and a plan for that step.
If you need help with making your plan, watch this video and then contact me so we can talk about how my programs might help you.