The heat is HERE, often with the start of summer comes some familiar body image struggles. We take out the summer clothes from the closet, try things on again that may not fit, we’re wearing clothes that show more of our body, there’s ‘biking body’ talk, pool party or barbecue plans, all of these can increase anxiety around body image. I wanted to pop on here this week to be a source in your world for some strategies to help combat this, and also to remind you that you are ab

Welcome to mindful eating! You already know that mindful eating is a tool that we use in the Intuitive Eating framework, and a great one that it is! Now is your time to master the practice, and here’s your chance to do it together ✨ Watch the video below, and download the accompanying PDF to refer back to later! Do it with me below!

Join me for a 60 minute workshop on some of the nitty gritty nutrition specifics when it comes to Intuitive Eating. Sometimes, blending healthy eating advice with the Intuitive Eating framework can feel challenging - this makes it a little bit easier.

A key part of your intuitive eating journey is healing your relationship with your body, and your relationship with movement and exercise can’t be overlooked! This is part 9 of the ten principles of intuitive eating - a process in which we work to heal our relationship with food and our bodies. If you are here to learn more about intuitive eating, I suggest starting from the beginning (principle 1 - reject the diet mentality), as there is so much to explore, that I recommend

Principle 8 of Intuitive Eating is Respecting your Body, which isn’t always as easy as it may sound, as it has become so commonplace to pick apart all of the things you dislike about your body. Unfortunately, we live in a culture that has fully normalized body bashing and body shame. It is a normal part of the narrative growing up. Many young children get used to hearing body hate and diet talk from mothers, grandmas, and aunts, and as they get older, it is a central point in

Welcome to the 7th principle in the Intuitive Eating journey, coping with emotions with kindness. We have worked on many big things so far, tackling some topics that can bring up a lot of big emotions, and we must learn to handle them in a healthy, positive way. If you have yet to read through my posts on the first 6 principles of intuitive eating, you’ll want to head over to the blog and start from the beginning! We have tackled generations of diet culture and food rules, le

Satisfaction with your food is the cherry on top for Intuitive Eating. It is that feeling of happy fullness that you get when you follow your heart to fill your stomach. When your food fills your need for taste, texture, and satiation. You only get this feeling when listening to your body, your hunger and fullness cues, and giving your body precisely what it wants. Discovering the satisfaction factor is the 6th principle of Intuitive Eating because it’s only after you ditch

Hands up if you’re worried about the discomfort of overeating… Feeling full can bring up a lot of negative feelings, and not just because of the physical discomfort. Chronic dieting, eating disorders, and food rules like “you must clean your plate”, have left a lot of guilt, shame, and even fear of fullness while also disrupting the messages from your body that help you interpret the signals your brain receives in regards to feeling hungry and full. Feeling your fullness is

Challenge the Police…the FOOD Police, that is! That nasty inner voice that is ruining your fun and your relationship with food with sneaky food rules, judgment, guilt, and shame. The food police encompass societal pressures, external influences, and internalized beliefs that dictate or judge individuals' eating habits. These pressures can manifest in various ways: social media urging conformity to specific beauty standards or the latest 'healthiest diet,' friends and family u

Making peace with food is the third principle of Intuitive Eating - one of the more daunting principles that you may face and often one of the more time-consuming ones - BUT, also one of the more rewarding ones. This is the unconditional permission piece where you allow yourself to eat anything and everything you want. Sound far from your reality? I get it, and I was there too. The process of making peace with food doesn’t just start and stop with this principle. You will lik

When you start to practice intuitive eating and try to honor your hunger, you might find that you and your body are less in sync than you thought. One of the effects of dieting is a disconnect with your hunger cues and a distrust of what you are feeling vs what you have been told. When you come from a history of dieting, you are told to stop listening to your body and eat based on external cues/factors like time of day, what you ate earlier, what you’re doing later, whether o

Diet culture has infiltrated almost every aspect of our lives through family, media and even the medical system. Dieting, weight loss and chasing a thin body have become commonplace in our world and a frequent topic of conversation. But, while we thought we were chasing health by buying into these ideas and conversations, we were doing deep-rooted damage to ourselves and our society. Before we dive in, you might be reading this thinking, ‘ok, yes, I’ve heard this term, diet c

Wanting to transform your relationship with food is difficult. Plain and simple. There is so much information on the internet that it can be very overwhelming to sift through what is accurate vs not. Part of what I do as an RD is take the information, science, and evidence to do with nutrition and pare it down into some ‘digestible’ pieces of information and advice that you can implement into your life. With the strong presence of diet culture online and within nutrition info

Over the last, what has it been... probably 5 years that I've been on my Intuitive Eating journey, and doing more intentional work around my body image, I've finally been able to consider my body my home. I feel comfortable with her, I respect her, and I trust her. But this wasn't a transformation that happened overnight. And this is why I'm writing this today. To talk about the small wins that add up and turn into big transformations when you start to incorporate Intuitive E

Meal prepping is a helpful way to set yourself up for healthy choices throughout the week. Preparing food ahead of time to keep in the fridge is a great way to save time during busy days so you don't have to stop, think about, and cook a healthy meal. However, it can be a challenge to meal plan, grocery shop, prepare all the ingredients and even find meal prep ideas that work for multiple meals throughout the week to not waste ingredients. Part of my goal as a Registered Diet

If you have any questions you want answered, pop them in a comment below, and I'll add them to the post with some answers!! What’s the difference between a dietitian and a nutritionist? In Canada, a Registered Dietitian is a protected title just like a physician, nurse, or pharmacist. Dietitians undergo many years of schooling and hands on training in order to become qualified to be a practicing health care professional. Nutritionists, on the other hand, do not need to underg

My own experience with challenges of body image through my years of being an athlete. I explore the thin ideal and it's impacts on athletes.

What is weight bias? What are the consequences of weight bias? What can we do to minimize the effects of weight bias?

Intuitive eating is about taking the stress out of food, listening to hunger and fullness cues, and taking a non-diet approach to food.

The Be.Come Project and learning about body neutrality has been a saving grace on my path towards self compassion and appreciating my body.