The days are finally getting cooler and because of the time change I've been waking up early which means hunger - and muffins! I love baking and eating baked goods. There's something so wholesome and comforting about biting into doughy sweetness. These muffins are good and good for you. With all my favourites, berries, greek yoghurt and oats they are such a satisfying pre breakfast snack. A bonus: they are low FODMAP.

What does this mean? Well it's an acronym for certain types of fermentable carbohydrates that a lot of people struggle to digest. They can cause bloating, nausea, cramps, excessive wind, diarrhoea, constipation. Basically these foods are far from healthy for those with a sensitive gut even though they're in 'healthy' foods such as fruit, vegetables, legumes. I've had a funny tummy for years and the Low FODMAP has been great at keeping symptoms at bay. I can actually tolerate a lot of FODMAP foods now but every so often I will know I've over done it and need a little break. It works like any other food intolerance where you have a threshold and when you go over that it's bad news. If you suspect you may have a food intolerance or are interested in the low FODMAP diet please get in touch. Now.. onto the muffins!

Low Fodmap Berry muffins

1 cup oat flour (I just processed 1 1/2 cups rolled oats until a flour like texture)                                                                                                                   1 cup rolled oats                                                                                                                                                                                                               2 tsp baking powder                                                                                                                                                                                                         1 tsp bicarb soda                                                                                                                                                                                                          3/4 cup plain yoghurt (I used a small tub of Chobani greek yoghurt)                                                                                                                             1/4 cup milk                                                                                                                                                                                                                      1 egg                                                                                                                                                                                                                             1/4 cup maple syrup                                                                                                                                                                                                         3 TBS brown sugar                                                                                                                                                                                                          2 cups frozen mixed berries

1. Preheat your oven to 170 degrees. Line a muffin pan with cases.
2. Mix dry ingredients (first 4) together in a large bowl. 
3. In a smaller bowl whisk all the wet ingredients together (not including the berries). 
4. Add the wet ingredients to the dry ingredients and stir until just combined. 
5. Gently stir in the berries. 
6. Pour mixture into muffin tin. 
7. Bake for 20 minutes. 

Hope you enjoy them as much as I do!

Can we talk about shame and body image for a bit? 

I was having a chat the other day about how self worth, bodies and food are all intrinsically linked, particularly for women. We feel bad if we go back for seconds, we feel sloppy if we havn't done exercise all week, we feel unworthy of the effort it takes to prepare a fresh wholesome meal, we cringe and feel disgusted about ourselves when we try on a too tight top in the change rooms. I'm getting uncomfortable thinking about all the words we say to ourselves on a daily basis that relates to guilt and humiliation around ourselves and our bodies. I see it often in my clients; talking about all these things provokes further shame for being so hard on themselves. We, women, have evolved to want to compare and compete, strive to be noticed, look like we've got it together, feel like we have it together. Shame is like that. Feeling that in order to be loved and accepted we need to perfect and have our life together. That we will be successful only when we've overcome our insecurities, we will be loveable only when we can fit into a certain size, we will make more friends only when we are more funny, pretty and popular. 

I believe these intense feelings and unrealistic expectations stem largely from our society that presents women as flawless, smart, beautiful, toned, sleek, refreshed, educated, busy, I could go on and on. We begin to compare ourselves to this standard and see where we fall short and start trying to change those areas we don't feel we match up - our body shape, our teeth, our hair, our home, even our sense of humour! 

The thing is most of us know that a lot of these things can't be changed. We most likely will always carry with us our natural trait that we have been given since birth. What we don't know is that these changes we strive to make do not equal that expected outcome. A woman who wants to be able to wear a sleek dress and go out and order what she wants and enjoy a good time with friends is not going to get that from spending hours at the gym and restricting what she is eating. She is going to get that social experience from taking care in choosing clothing that makes her feel good and comfortable, from having enough energy to have good conversations, from knowing she can choose to eat the most satisfying food. Therefore instead of altering and avoiding there is acceptance. Accepting where you are now, your limitations, your strengths, accepting your imperfections and not letting those stop you from embracing life fully. Here are three ways to help you do that. 

Become aware of your body and accept it right now

Because body image is all about perceiving your body against an ideal we need to start perceiving our body as it is. Right now. Take a little inventory of your body and write some facts down. Be your bodies own archeologist. Start slow and simple if this exercise is too daunting. For example brown eyes, short, pale skin to things like enjoys bike riding, functions best with 9 hours sleep. This way you are acknowledging your body for what it is and what it likes rather than what you think it should be. Get into the habit of knowing your body more each day. For example,  before you exercise, ask yourself what would feel best. Before you eat something, ask yourself if thats what you truly feel like. Each person is so different because we are. Start to embrace those things that make you you. 

Get rid of all social media that is triggering negative body image

Body image is largely shaped by what we view, therefore it makes a lot of sense to not see anything that is going to spiral into feeling bad about your body. Try to reduce how much time you spend on social media or do way with it all together for a few weeks. Make a note of the difference you feel. From there you can determine what you want to let in, considering the influence it has. Alternatively follow accounts that embrace body diversity and send out positive messages. 

Take care of yourself and give yourself what you need

A lot of us feel guilty or selfish for putting ourselves first and this leads to further shaming thoughts. The thing is, we are worthy to have our needs met. In fact, it is essential to look after ourselves. Many of my clients are constantly looking after others and put off the things they truly would like to do. In many cases this leads to basic needs such as making time to prepare a meal or go for a walk being put on the back burner. Make a list of things that make you feel good and start to include a few of them every day. My 'feel good' list includes a walk on the beach, reading a good book, fresh flowers, painting my nails, having a morning off to do whatever I like, exploring new places, coffee with a friend. It doesn't have to be implicated. Once again, take note of differences you feel once you start doing more of what you enjoy. 

By moving more fully into who we are, we are in the best possible place to cultivate happiness and make changes towards whole body health. We are not defenceless against body shame. We can become equipped to love ourselves and live courageously as imperfect yet beautiful women. If you would like to learn more about body image and body acceptance please get in touch. I'd love to hear from you. 

In Part 1 we looked briefly at the absurd history of dieting and why it doesn't make sense on a common sense level. In Part 2 we are going to look at what science says about obesity, weight and dieting. Why have we been made to believe that weight loss dieting is for our best interests. And just how wrong are we? Let's explore. 

Belief: Body fat increases mortality risk

Evidence: Body fat very weakly predicts longevity 

Most epidemiological studies find that people who are overweight/moderately obese live as least as long as normal weight people. In fact, the greatest longevity is people in the overweight category. Being very underweight is more of a risk factor to longevity than any other weight.

Belief: Body fat increases risk of morbidity

Evidence: While obesity is associated with increased risk of chronic conditions it is not a cause and effect relationship

Unfortunately, studies looking at weight and disease rarely acknowledge health factors such as physical activity, psychological wellbeing, nutrient intake or socioeconomic status. It is likely that these other factors increase or decrease disease risk rather than weight. For example, in individuals who have lost and regained weight over and over have increased inflammation leading to cardiovascular disease and diabetes. Therefore the association between weight and health is attributed to weight cycling rather than body fat. 

Belief: Anyone who is determined can lose weight and keep it off through appropriate diet and exercise. 

Evidence: Long term studies show that the majority of individual regain most if not all the weight that was lost. 

The womens Health Initiative followed women 8 years after they started a low fat diet and found that there was almost no change in weight and even a slight increase in abdominal fat even though they continued to eat less and exercise more for the duration of 8 years. It has been found that weight loss peaks at 1 year after starting a dieting and after that weight is refined to the point of little change from the beginning. Unfortunately most diets do not outline this otherwise no one would start them!

Belief: The pursuit of weight loss is a practical and positive goal 

Evidence: Dieting reduces bone mass, increases psychological stress and cortisol production, increases risk of chronic disease and rheumatoid arthritis. 

An emphasis on weight loss causes preoccupation with weight, body shape and food which is a contributing factor to anxiety and eating disorders. In fact body dissatisfaction is linked to lower levels of physical activities and increased levels of binge eating. On top of this, there is the demotivating effects of weight discrimination that lead to increased quantities of food eaten, avoiding medical care and exercise.

Belief: The only way for overweight and obese people to improve health is to lose weight

Evidence: Weight loss improving health is an unproven theory as there are little methods to determine this in the longterm. 

Most health indicators (blood pressure, blood lipid levels, energy levels, psychosocial health) can be improved by changing behaviours regardless of weight. Studies looking at those with diabetes found improvements in blood glucose levels when exercise was increased and eating low GI foods with no weight loss.  

Conclusion

Being weight loss focused is not working to produce healthier, happier people and instead is contributing to food and body obsession, decreased self esteem, weight cycling, weight discrimination and distraction from wider health goals and definitions. 

Reference: Weight Science: Evaluating the Evidence for a Paradigm Shift, Nutrition Journal 2011.

We are led to believe that dieting started as early as the 3rd century, by the Greeks eating light soothing foods, running hard, wrestling, sea salt enemas, walking around naked (???!) and vomiting after meals. The Greeks believed being fat was the result of luxury and corruption so food should be plain and not arouse the appetite. 
Over the years that followed, people started to change the things that they ate for reasons such as being too heavy to ride a horse or simply feeling unwell. 

In 1917 calories lurked on the scene in the form of a weight loss book authored by Dr Peters, who urged readers to see foods as calories (and to eat under 1200 calories a day! Please read: this is not good) rather than nutritional value. In the last 100 years people have been using this same method to try to lose weight. And how is it working? Not well at all. In fact 98% of dieters regain the weight and then some within 5 years. Dieting does not work in the long run. The research is out there. We will look at this in Part 2 . 

Dr Rick Kausman of If not dieting then what' believes diets stand for:
Deprivation, Impressive Energy Sapping and Temporary. So very true. They grab our attention by appearing quite sexy but really all they do is take up a lot of brain room, leave you with little energy and blame you for that they can't do!  

 'If it was only a matter of knowing about nutrition, then wouldn't fewer people be over their most comfortable weight?'

n steps intuitive eating. Which by the very meaning of the word means innate, within us. What a relief. We don't need external regulators. We don't need a calorie counting book. We just need to become more in tune with ourselves, our bodies and our thoughts. And this can look so very differently, so no structure or rigidity imposed on groups of people could ever work. An athlete will have vastly different needs to an office worker. They each need to find intuitive eating for themselves in the context of their own lives. 

In a contrast to diet which is about weight, intuitive eating is all about wellbeing, for which I have come up with a little acronym:

Wny we eat not what we eat
Energy giving
Living with intention
Listening to your body
Be content with you now
Enjoy food and movement
Individual for lifestyle and preferences
Nothing is good or bad
Give yourself care and nurture

This is intuitive eating in a nutshell. It isn't a quick fix. It is a slow, loving, gentle approach to more complete health. After all, it is healthy behaviours rather than the outcome of weight that determines optimal health. 

If you would like to learn one on one about intuitive eating and how to return to this innate ability, take a look at my nutrition counselling services. 

Dear us, 

I'm sorry. I'm sorry we are living in a society that values physical attributes more than character. I'm sorry we are made to feel less than, small, unworthy. I'm sorry we struggle to look in the mirror and smile. I'm sorry we haven't eaten a meat pie in 3 years.  

Can I tell you something? It wasn't supposed to be this way. We weren't designed to chase after a certain size or spend hours exercising into a certain shape. We were made for more. To be heard. To be truly seen. Loved. You don't have to be someone else. You don't have to fit into society expectations. You do not have to lose weight, eat clean, go gluten free. You do not have to wear make up or figure flattering clothes. You do not have to do it all.

I know it is so hard to be a woman today. We have so many choices, so much we feel we're supposed to do and also so much we want to do. We do care about beauty, we are natural cheerleaders and we want to live purposefully and passionately. But these innate desires and gifts are meant to come from knowing who we are and living from that rather than who we think we're supposed to be or what society wants from us. So can we choose a different way? A resolution with no diets in sight? A hunger for placing importance on the things that truly matter? 

Can we raise children who love their body for what it can do, who devour ice-cream, who praise people for their kind hearts?

Can we live out what we're passionate for and what we've been gifted to do? 

Can we only wear clothes that make us feel comfortable and lovely?

Can we do whatever movement is fun, exhilarating, relaxing?

Can we nurture ourselves with whatever food tastes most good? 

Can we only shave/pluck/wax what we want to?

Can we be as ok with wearing swimmers than trackies?

I say yes. 

How about you?

My hope is for you to feel lighter in your soul, to say no to the messages society gives us and to say yes to who you are. 

With fierce love and compassion,

Grace 

I don't know about you but when I'm having a rough few days I love reading some good soul lifting, inspiring words. Enjoying these building up reads! 

Dating and Body Acceptance

I love this girl, she's on about all the right things and her enthusiasm for teaching food freedom is easy to see. I started reading her blog many years ago and it has helped me see a snapshot of good health in practice. In this article Robyn highlights the root of our struggle with body image and how it relates to dating. I know my own issues with body insecurities came up when I first met Matt despite him never mentioning my weight/body size/shape. He has helped to show me what truly matters and is 100% supportive in all things body positive. We must accept ourselves in order to fully give to another and be accepting of them.   

http://www.thereallife-rd.com/2017/03/body-acceptance-and-dating/ 

Fitbit? No thanks  

The Health at Every Size blog is full of informative and super interesting articles from numerous writers advocating size diversity. This one in particular grabbed my eye as I have never quite understood the trend of a fitbit. To me, they diminishes the fact that our bodies are incredibly smart and don't need a step counting, sleep tracking, body monitoring device. Whatever your grandma thinks of them, so do I. 

https://healthateverysizeblog.org/2016/12/22/the-haes-files-fitbit-no-thanks/

Best Anti-Diet quotes

Sometimes you need some visuals with those words. Check these out!   

http://www.refinery29.com/health-quotes-about-mindful-eating-anti-diet

HAES stands for Health at Every Size and is a health centred rather than weight centred paradigm  seeking to honour genetic diversity and promoting healthy lifestyles for everyone. HAES changes the way we see weight and attempts to address the social justice issues that accompany size discrimination. 

The following are key components of HAES:

• celebrates body diversity
• honors differences in size, age, race, ethnicity, gender, etc
• challenges scientific and cultural assumptions
• values body knowledge and peoples lived experiences
• finding the joy in moving ones body and being physically active
• eating in a flexible and attuned manner that values pleasure and honours internal cues of hunger, satiety and appetite, while respecting the social conditions that frame eating options

Now isn't that a more well rounded way of seeing health? 

Although I consider all these key components, as a dietitian I focus most on the last point as it relates to eating. So let's delve in to that. 

eating in a flexible and attuned manner

Eating should be easy. It should be a background thing, something that doesn't take up too much thought or time. We might be on the road and need to stop by the shops to get a few bananas. We could have little in the fridge and have to make do with limp broccoli, rice and a packet sauce. This is part of normal eating. Of course we should put some thought into making nutritious choices and caring for ourselves but the problem is when we place food on too high a level, and we're stressing about veggies eaten, macronutrients, calories etc. When we think back to being kids and how and what we ate, I'm sure we struggle to really remember! Because we saw food as food and were naturally intuitive eaters. 

values pleasure

Pleasure gets a bad rap in todays world. People tend to approach health as a duty or obligation - its easy to see why New Years Resolutions never last! I believe pursuing health can be one of the most pleasurable things we can do when done right. When we are enjoying what we eat, doing feel good movement and taking loving care of ourselves we have a high chance of maintaining healthy behaviours. What sounds healthier? Eating a tub of ice-cream really fast standing outside the freezer or savouring a small bowl when relaxed and in the mood for ice-cream? When we allow ourselves to eat any food we feel like and really enjoy it we are able to not have it when we don;t feel like it. 

honors internal cues

Our body consists of many hormones that keep our body in a state of balance. A few of these hormones are to ensure we know when to start eating and when to stop. Grehlin is the hungry hormone that signals to your brain that you need food. When you start eating another hormone Leptin starts to tell your brain that you are getting food and soon won't need anymore. If we are eating according to these internal signals we never need to count calories again. We have a much better, much smarter regulator of food intake. There are cases where these hormones are out of whack and you need some assistance in balancing them again. For example, in women with PCOS insulin is higher than normal which makes you hungry regardless of grehlin/leptin levels. This is because the body glucose receptors are not allowing insulin to enter and release glucose for energy. There are many ways to help balance these hormones. If you would like to know more, get in touch. 

respecting social conditions

We will experience many different setting and environments when it comes to eating. Remember food is largely social so our eating pattern should reflect this. If we are out with friends it is normal to share in that meal, if we are at our grandparents for lunch we wouldn't leave all the carbs to the side of the plate and if we are at the movies it is ok to get popcorn. Looking at food from this perspective can help us to see what normal eating is.  And that different occasions call for a varied and flexible way of eating. Food does not need to and shouldn't need to get in the way of spending time with loved ones and friends.