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Nutrition
Why We Keep Getting Trapped in Diet Culture {And How to Start Climbing Out}

Why We Keep Getting Trapped in Diet Culture {And How to Start Climbing Out}


I talk about “secrets” in this blog all the time. It started with my top two secrets to healthy eating (prioritizing and planning), then I added prepping and pleasure to round out the “4 P’s”. More recently, I shared that setting an intention was the secret to a happy and healthy holiday season.

All my “secrets” were simply things that diet books, nutrition articles and well-meaning eaters weren’t telling you—everyone seems to have an opinion on what or how much you “should” eat, but to figure out how to actually make it happen? You’re on your own.

This secret is different.
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The Facts on Fats and Your Heart

The Facts on Fats and Your Heart

Updated from original post published February 11, 2015

February is Heart Month, and while there are many dietary factors that can influence heart health, the conversation often turns to fat. For instance, Las Vegas’s Heart Attack Grill prides itself on milkshakes with “the highest butterfat content” and fries and onion rings cooked in pure lard! I’m sure many of us have heard (or even said) at least once that high fat or deep-fried foods “clog our arteries” or raise our cholesterol.

However, the tide seems to be shifting a bit when it comes to fat and heart health. The most recent USDA Dietary Guidelines no longer set a limit on the amount of cholesterol we should eat in a day. A few years ago, a systematic review that concluded that saturated fats have a neutral effect on heart disease risk sparked news headlines proclaiming that butter and bacon were a-OK. Books like journalist Nina Teicholz’s The Big Fat Surprise recommend increasing our fat intake for better health.

So is fat good or bad? Let’s take a peek at some of the evidence.
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What if Managing Obesity Had Nothing to do with Weight?

What if Managing Obesity Had Nothing to do with Weight?

Photo via the Canadian Obesity Network Image Gallery

A couple weeks ago, I “came out” as a dietitian who no longer helps people lose weight. I’m touched by all the support I’ve received for what I feared was a really “out there” move. In a way, this post is like a “part 2”; it’s all about where I really want my practice to go, given my experience working with people with obesity and with people who have had bariatric surgery.

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Why You Shouldn’t Use Mindful Eating to Lose Weight

Why You Shouldn’t Use Mindful Eating to Lose Weight

“Mindful eating is not about weight loss. It’s not about body size. It’s all about discovering who I truly am. What are my core values? What are my real needs as a human being?”

The Center for Mindful Eating is celebrating its second annual Mindful Eating Day this Thursday, January 26. To celebrate, the center is running free webinars featuring interviews with international mindful eating experts. There’s also a Facebook group featuring daily tips and exercises.

Mindful eating is certainly on trend, and of course, the diet/weight loss industry has jumped on the bandwagon – a quick Google search of “mindful eating” and “weight loss” gives you almost 400K hits. There’s even a Mindfulness Diet!

I, too, used to believe that mindful eating could be used for weight loss. I mean, mindful eating helps you to slow down your eating, which in turn should help you eat less, right? In fact, my Mindful Eating Day blog post last year cited a systematic review that found that in 13 of 19 studies, people who used mindful eating while trying to lose weight did lose weight, but it was unclear whether they lost weight because of mindful eating or because of something else.

The truth is, if you are entering the practice of mindful eating with the intention of weight loss, then you are probably missing the point.

If you're practicing #MindfulEating with the intention to lose weight, you're missing the point. Click To Tweet
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Why I No Longer Help People Lose Weight

Why I No Longer Help People Lose Weight

About a year ago, I decided to turn this practice from “side hustle” to “moving toward full-time gig”. One of the first things you learn as a businessperson is to “find a niche”. At the time, I’d worked at a bariatric clinic for over three years, so naturally, I picked weight management as one of my niches, especially since it was a service that many people ask for.

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How I Bombed My New Year’s Resolutions and Still Had an Amazing Year

How I Bombed My New Year’s Resolutions and Still Had an Amazing Year

Despite the reportedly high failure rate, I still make it a habit to set new year’s resolutions every year. Last year was no different.

2016 Resolutions

I only achieved 50% of my resolutions (though I removed one resolution entirely, so does that make it 60%?)
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Why Your New Year’s Weight Loss Resolution is Doomed to Fail {And What to Do Instead}

Why Your New Year’s Weight Loss Resolution is Doomed to Fail {And What to Do Instead}

When the last sugar plums get put away, the diet industry comes out to play.

It’s the same every year – still hungover from weeks of holiday celebrations, and feeling guilty that we’ve “had too many treats” or “let ourselves go” again, we vow that this year will be different.

“I just need to go on a cleanse, so I can undo the bad eating I did over the holidays, and start eating clean again.”
“This is the year that I’ll be stricter with myself.”
“Maybe this new program will finally work.”
“I just need to find the perfect diet.”

So, we start subsisting on green smoothies and charcoal lemonade, and avoiding the Triad of Evil (gluten, dairy and sugar, obvs.) We lose weight, feel better, and think, “That Vincci chick has no clue what she’s talking about – I’M AWESOME!”

And then, whether intentionally (because your cleanse ends in 10 days – phew!) or unintentionally (you have to have a slice of cake at your grandma’s 90th birthday, there were donuts in the office break room, your roommate ate what you were planning to have for supper, etc.) within weeks (or days!) we’re back to where we started, beating ourselves up for being so “weak-willed”, and beating ourselves up even more for eating because we were beating ourselves up.

Rinse and repeat.
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Change Your Thinking, Change Your Eating: 3 Tips for a Happy & Healthy Holidays (and Beyond!)

Change Your Thinking, Change Your Eating: 3 Tips for a Happy & Healthy Holidays (and Beyond!)

Want to eat healthier during the holidays? Thousands of tips are just a Google away, from the sensible “scan all your options before digging in”, to the dubious “wear tight-fitting clothes so you can manage what you measure”

You know what to do, so what’s going to actually make you do it? You might be surprised to learn that how you think can have a huge impact on how you eat.
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Why You Don’t Need a Meal Plan

Why You Don’t Need a Meal Plan

It seems like a reasonable request.

I mean, financial planners will write you an investment plan, personal trainers will give you an exercise plan (and most will probably give you a meal plan too, but I digress.) So, it should only make sense that a dietitian would give you a meal plan, right?

Nope.

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The One Secret to a Healthy & Happy Holiday Season

The One Secret to a Healthy & Happy Holiday Season

We are just over a month away from Christmas, and already I’ve noticed that some of my client sessions have shifted to what I call “holiday talk” – panic and fear around managing the mountains of baking, multiple holiday events, and of course, the big family dinner.

To be honest, it pains me a little that many of the articles and blogs that are out there this time of year talk about how to “survive” a season that’s supposedly about happiness and joy. I, too, was one of those people who claimed that replacing butter with applesauce in your Christmas cookies or celebrating the season without food should be part of your holiday survival toolkit.

While these tips mean well and can be helpful, the unintended consequence is that they can make some people feel guilty about celebrating the holidays the way that most normally do – baking and eating buttery, sugary cookies from recipes that have been passed down many generations, or indulging in a hearty family meal (plus a few drinks, of course!)

So, this year, I’m boiling my advice down to a single tip.

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Ready to Start Making Peace with Food and Your Body?

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