Food neutrality means that all foods are morally equal. Some foods may give us more nutrients than others. Some foods may give us more joy and pleasure. But all foods give us something, therefore, the terms "good" or "healthy" food and "bad" or "junk" food are avoided. Food is just food. Why is food neutrality so important? Kids are concrete thinkers. They literally think in “black” and “white” for toddler, preschoolers and most of elementary school. So when we call certain foods “healthy” foods (think: fruit, veggies, whole grains, fish, etc.) these become “good”, and calling other less nutritious foods "junk" (think: chips, candy, fries, etc.) they become “bad” foods. Children can translate healthy food vs unhealthy food messages as “when I eat the “bad food” I am bad?” or “I did a bad thing". We all want kids to: Learn to listen to their body cues around hunger & fullness Feel calm and confident around sweets, treats, and other "fun" foods Eat a variety of foods according to their own body's needs Eat without feelings of guilt or shame Grow into the body that is genetically right for them Appreciate that food is so much more than the nutrients it provides (it connects us to our culture, our heritage, our traditions, and celebrations) Respect others food choices without judgment These goals can be jeopardized when we label certain foods as “bad” or “unhealthy” as it can cause kids can start to feel guilty and ashamed for wanting to eat these foods, which then can translate into difficult thoughts & feelings around food and their body. This can lead to food sneaking, hoarding, emotional eating, increased "picky" eating tendencies and disordered eating/eating disorders. The term "healthy" is arbitrary What is “healthy” for one child may not be “healthy” for another. Take a child with food allergies or intolerances for instance. My daughter has a life threatening nut allergy, saying "nuts are a healthy food" is absolutely untrue for her. As a concrete thinker, children may misinterpret this message as "if I can't eat nuts I won't be healthy". In addition, may kids have specific sensory needs (especially those with neurodivergence) or may have lower socioeconomic status. They may only be able to tolerate/afford highly processed foods. If we label all of their foods as "unhealthy" this can lead to guilt and shame. What about nutrition? As a pediatric dietitian and a mom of 2, I know you want you kids to learn to eat a variety of nutritious foods. So do I! Therefore, we can ensure they get a variety of foods by following the "Division of Responsibility in Feeding" which reinforces that the parents job is to provide a balance of nutritious foods throughout the day and the children's job is to decide which foods they eat (from those provided) and how much. Parent know which foods are needed for growing bodies and when to add in sweets or other "fun" foods. How to start implementing food neutrality? Emphasize that all foods have a place in our lives and are morally equivalent Avoid grouping foods as “good” and “bad” or “healthy” and “unhealthy” Calling foods by their names. For example, instead of calling a food a “treat,” call it a “cupcake” or "chocolate" Talk about the sensory aspects of foods colour, texture, flavour Try not to use food as a reward and replace with non-food related rewards (e.g., sticker, extra bedtime stories, 1:1 mommy time or at school extended recess, PJ day). Around meal/snack times: parents choose the menu, kids decide which foods to eat, teachers provide a calm environment. Allow kids to eat all foods they bring and in the order they prefer. Offer "fun foods" like sweets, chips, etc. to decrease food obsessions Role model eating a balance of foods neutrally. This is a work in progress for many of us and takes a lot of time and patience as we unlearn the diet culture mentality we were raised with. If you would like me to help you in your classroom please check out my school talk page or if you would like to book an appointment for your family please find a time here.

Whether you're seeking help with a specific health goal or simply looking to improve your relationship with food, there's a dietitian out there who can help you achieve your goals. And while traditional dietitians have been the go-to for years, a new approach to nutrition counseling has emerged in recent years. An 'anti diet dietitian' offers an approach to nutrition that prioritizes holistic health, a healthy relationship with food, self-care, and body neutrality and positivity. In this blog post, we'll dive into the differences between the key differences between a 'regular' dietitian and an 'anti-diet dietitian' and help you decide which is right for you. Let’s get started! What’s the main focus? Some regular dietitians will have you believe that the secret to good health lies in counting calories, tracking what you eat and striking the perfect balance of macros. But this narrow focus on WHAT you eat ignores the bigger picture of WHY you may eat the way you do. They often don't take into account the emotional, psychological, and social aspects of eating. This approach not only overlooks the complexity of human physiology, but it can also perpetuate a cycle of disordered eating and negative body image. Enter the ANTI-DIET dietitian, a refreshing alternative to the traditional calorie-counting and weight centric approach. We prioritize helping clients develop healthy habits and a positive relationship with food and their bodies by moving away from dieting and towards food freedom. At the core of our philosophy is the belief that food should be enjoyed and that it should bring pleasure, satisfaction, and nourishment. Not just nutrients. Views on weight loss Some regular dietitians or nutritionists may put the primary focus on weight loss. If their clients don't see the scale move, they're quick to have their clients adopt even more restrictive measures. They might even put the blame on their clients for not complying with their rules, when in fact their approach is to blame. Anti-diet dietitians, on the other hand, recognize that health is unique to each individual and can present itself differently in every body. We do not make assumptions about you based on your weight and even ask you how much you weigh! (unless a client is in eating disorder recovery and weight restoration is necessary). We prioritize weight inclusivity and body respect, while rejecting the notion that only people with certain bodies (or BMIs) can achieve good health. We understand that sometimes with health behaviour changes weight may change (or it may not) but weight is never the focus of any sessions. Don’t eat X, Y or Z There are a number of regular dietitians that encourage restrictive diets. They may suggest low-fat, low-carb, or gluten-free diets to their clients in the name of health, while laying down strict dietary rules, like avoiding certain foods. Think of it this way: Imagine going to a party and being told that you can only eat carrots and drink water. Not only would you probably feel pretty deprived and unhappy, but you might also end up overindulging on the snacks you've been craving once the party is over. Anti-diet dietitians believe in the power of intuitive eating. We never prescribe restrictive diets and instead encourage clients to tune into their bodies and trust their own instincts. They believe that the focus of nutrition and dietetics is in the ADDITION of foods rather than elimination, and challenge diet culture and societal beauty standards by helping clients recognize and resist external pressure to conform to certain body types or eating habits. What counseling approach do they adopt? With regular dietitians, some clients might be scared to tell them the truth about their eating habits in fear of being judged or “scolded”, they often weigh/measure clients which could lead to a breakdown in trust. Anti-diet dietitians will make you feel comfortable enough to discuss all topics in mind including your dieting history, body image, fear of weight gain and desire to lose weight. We never weigh or measure you or ask you to track calories or macros. We believe in body autonomy and the freedom for you to choose what works best for your body and life rather than imposing a “right” way to do things. We help you get back to the basics of nourishing your body, and as you work on healing your relationship with food, they'll be there with you every step of the way to ensure you're eating enough, eating regularly throughout the day, and enjoying a variety of foods. It's all about finding what works best for you. YOU are the expert of YOUR body! Working with an anti-diet dietitian may be a scary step, especially if you have a history of dieting and have worked only with traditional dietitians in the past. As an intuitive eating dietitian & nutritionist, I assure you that working with an anti-diet culture dietitian can be truly life-changing in healing your relationship with food & your body. If you’re ready to take the next step, I’d love to help you on your journey toward body respect and acceptance. You can book an appointment to see how I can help!

Tell me if this sounds familiar… you have a decent lunch then rush to get back to work where you have back-to-back meetings all afternoon. Before you know it, it’s 5pm and you are grouchy, irritable, and hangry. You drive home and realize you’re STARVING. So you race to the kitchen and crush a full row of cookies or ½ a bag of crackers before even getting your shoes off. This is a classic situation I see time and time again and it’s why I am a huge fan of planning balanced snacks at regular times to help stabilize your blood sugars and help you eat more mindfully at your next meal. You know that 3pm slump you feel sometimes? When you reach for an extra coffee? For most people, that’s a blood sugar crash and what you actually need is a SNACK! So what do I suggest? For most people, I usually encourage eating around every 3 hours. So if lunch is at 12pm then definitely planning an afternoon snack around 3-3:30pm might be just what you need to stay energized, focused, and patient. Remember, the longer you go between meals & snacks the hungrier you get and the harder it is to eat “just enough” to be pleasantly full (instead of stuffed full). So let me share with you some of my favorite snacks to add to your shopping list or to make on the weekends when you have a little extra time Fruit + cheese string Greek yogurt + berries + nuts Breakfast cookies Whole Grain Toast + nut butter + hemp hearts Dried mango + walnuts Protein balls (made with oats/nut butter) Popcorn + almonds Cottage cheese + canned peaches Apple + peanut butter Homemade granola + Greek yogurt Whole grain crackers + cheese stick Graham crackers with peanut butter and raspberries Whole Wheat Pita + hummus + snap peas Beef or Salmon jerky + fruit Chocolate chia pudding + raspberries Edamame or soy nuts Homemade almond butter & chickpea muffin Corn/Rice cake + avocado + egg Roasted Chickpeas Homemade high protein granola bar Bottom line: Balancing your blood sugars in the afternoon with a planned balanced snack will help you to eat more mindfully when you get home from work and onto dinner and beyond. They also help decrease those pesky cravings in the evenings!

If you're reading this, chances are you've got a little one who's about to take a big step in their culinary journey: starting solid foods! This is a major milestone in your baby's first year of life and one that you've likely been eagerly awaiting. However, it's also natural to feel a bit overwhelmed and uncertain about the process and which solid baby food schedule to follow (especially if you’re a first-time parent!). There are countless opinions and recommendations out there on how and when to start your baby on solids, and sifting through all of that information can be intimidating. But fear not! As a dietitian, I'm here to help you navigate the ins and outs of starting your baby on solid foods and how to choose the first baby foods, so you can feel confident and excited about this new adventure in your baby's development. Let’s get started! Timing is everything First things first, when to start solid foods? Introducing your baby to solid foods is a thrilling adventure, but it's important to time it just right. Babies have sensitive digestive systems that need time to mature, and starting solids too soon can put a strain on their digestive tract which leads to tummy troubles like constipation and diarrhea. Plus, your baby may not have fully developed their swallowing reflexes yet, so it can increase the risk of choking. On the other hand, waiting too long can lead to picky eating habits down the road and might even increase the risk of developing iron-deficiency anemia. It’s important to note that every baby is unique, so it's crucial to watch for clear signs that your little one is ready for this next step. Signs of readiness Usually, starting solids around six months of age is considered the ideal time, but it's best to keep an eye out for these signs: Can sit up unsupported and able to hold their head up steadily Has lost the tongue-thrust reflex which means that they are able to move food from the front of their mouth to the back and swallow it safely Start opening their mouth when food is offered, and show interest in food Capable of picking up objects and bringing them to their mouth using their hands Remember that every baby develops at their own pace, so use these signs as general guidelines rather than strict rules. If you're unsure whether your baby is ready for solids, talk to your pediatrician or a registered dietitian for guidance. Introducing allergy foods The top 8 allergenic foods include cow’s milk, eggs, peanuts, tree nuts, soy, wheat, fish, and shellfish. It's important to introduce these foods one at a time, offering them for the first time at home, and not in another setting (e.g. daycare facility). Have at least one adult be present to give their full attention to the infant and be available for 2 hours afterwards (and at a time the infant is usually awake) in case allergy symptoms develop. This way, you can watch for any signs of an allergic reaction, such as hives, vomiting, or difficulty breathing. If your baby does have an allergic reaction, stop feeding them that food and seek medical attention immediately. Research has shown that allergy symptoms resulting from the body’s immune system making antibodies typically occur immediately or within 2 hours of ingestion of the offending food. Introduce a new high allergy food every 2-3 days until you have completed them all. It’s very important to keep feeding the food regularly (i.e., 2-3 times/week) after it has been introduced, as not doing so may lead to the development of food allergy. Solid Baby Food Ideas: The importance of Iron rich foods Iron is an essential mineral that plays a crucial role in your baby's growth and development. It's especially important for their brain development and cognitive function. Breast milk and formula provide enough iron for your baby's first six months of life, but after that, it's important to introduce iron-rich foods into their diet. Check out this solid baby food chart for some of my favs: Iron-fortified cereals (like an oat/chia blend): use this make pancakes, muffins, coat a slice of avocado, or make a traditional cereal Regular oatmeal stirred with smooth nut butter Pureed/shredded meats from your instapot or slow cooker Finger shaped meatballs Canned tuna or salmon patties (or mash with avocado) Panfried or scrambled tofu Squished beans black beans or kidney beans Quesadilla with refried beans Hummus on toast stick Bean based pasta (we like chickpea and red lentil best) with butter + parm Pasta sauce cooked with split red lentils Scrambled eggs French toast sticks Which foods to avoid: Honey (or foods made with honey) for the first year because it may contain the spores of the bacteria Clostridium botulinum. Although harmless to adults, these spores can cause infant botulism in babies under 1. Cow’s milk can be difficult for babies to digest and process and also interfere with iron absorption. A splash in baking won’t hurt but avoid milk to drink (or in bottles) until after age 1. Cheese and yogurt are also fine. Sugary sweets take up valuable tummy real estate without a ton of nutrients, save these of them after age 2 High mercury fish such as shark, swordfish, king mackerel, tilefish and fresh tuna Choking hazards: Whole peas (unless they’re smashed), whole grapes, raw firm-fleshed veggies (carrots, bell peppers), raw firm-fleshed fruit (apples, unripe pears), whole chunks of meat or poultry, popcorn, whole nuts, chunks of peanut butter, hot dogs, chewing gum Baby-Led Weaning Vs. Pureed Foods When it comes to starting solids with your baby, there are two popular approaches: baby-led weaning (BLW) and pureed foods. BLW involves offering your baby whole, soft foods that they can pick up and feed themselves, while pureed foods involve spoon-feeding your baby pureed foods. There is no right or wrong here and most parents end up doing a combination of them both. BLW can help your baby develop their hand-eye coordination, chewing skills, and independence, while pureed foods can be a good option for babies who aren't yet ready for more textured foods, plus it’s a good way to bond with your little one. Ultimately, the goal is to introduce your baby to a variety of healthy foods and let them explore and enjoy eating Responsive feeding Responsive feeding involves paying attention to your baby's cues and allowing them to determine how much and what to eat. This means offering a variety of healthy foods and allowing your baby to explore and enjoy them at their own pace. It's also important to avoid pressuring your baby to eat or finish all the food on their plate or taking food away before they finish, as this can create negative associations with eating and lead to picky eating behaviors. Instead, focus on creating a positive and relaxed mealtime environment, where you honor their inner instincts and help them develop a healthy relationship with food. How much & how often: Solid baby food schedule At age 6 months, aim to start with 1-2 meals per day. By 9 months aim for 2-3 meals per day and by 12 months the goal is 3 meals and 1-2 snacks per day. Ideally, baby should eat as many of these as possible with a parent or caregiver. Continue Bottom line: Remember, every baby is different, and there is no one-size-fits-all approach to starting solids. Trust your instincts, pay attention to your baby's cues, and don't be afraid to get a little messy – some of the best memories come from those sweet potato-stained cheeks and broccoli-covered bibs! With a little patience and a positive attitude, you and your baby can enjoy this exciting new chapter in their journey towards a healthy growth and development. If you need some solid baby food recipes, definitely have a look at my website , you can provide your little one with a variety of nutritious and delicious meals. Still confused? Work 1:1 with me to have your own solid baby food guide.

As a parent, it's never easy to find out that your kid is sneaking sweets or other food. You might feel a range of emotions - angry, confused, and concerned, to name a few. Your first instinct may be to discipline your child and set even tighter restrictions around sweets and snacks. But is this really the best course of action or will it perpetuate the issue and lead to more sneaking and dishonesty? In this blog post, we'll explore what to do if your kid is sneaking food, and offer some tips on how to handle the situation in a way that promotes a positive relationship with food and builds trust between you and your child. It's important to understand that it's not uncommon for kids to sneak a cookie or have a small treat when you're not looking. These sneaky moments are a part of childhood and there's typically no need to worry. However, if you start to notice that your child is constantly sneaking food, it may be time to take action. Here are 5 things you can do if your child is sneaking food: Avoid reacting negatively or shaming them Approaching your child with kindness and curiosity is key when you've caught them sneaking food. It can be tempting to react with anger or frustration, but this will likely only make your child feel threatened and defensive. Instead, try to make it clear that you're not mad and that you want to have an open and honest conversation. You could say something like, "Hey honey, I noticed some candy wrappers in your closet. I'm not mad, but I wanted to talk to you about it and figure out what's going on. Can you tell me more about why you felt the need to sneak the candy?" By taking a non-judgmental approach, you're more likely to get your child to open up and share their feelings with you. Understand the reason behind the sneaking The next step is to really listen to what your child has to say. Ask your child to explain why they felt the need to sneak the food, and really listen to their answer without interrupting or judging. Possible reasons could be that your child: Isn’t getting enough food at mealtimes Is going through a growth spurt and needs more energy May be eating out of boredom Was feeling stressed and turned to food for comfort May be feeling restricted of certain sweets or snacks Feels ashamed of asking for more food Is seeing foods on the counter which is triggering temptation By understanding the reason behind the sneaking, you can work together to find a solution that addresses the underlying issue. Notice if you’re being too restrictive on sweets It's important to remember that restricting your child's intake of sweets can actually backfire and make the problem worse. When children feel like food is restricted or scarce, they often become more obsessed with those exact foods. This is known as the "scarcity effect," and it applies to both children and adults. In fact, you may have experienced this yourself when you've gone on a diet or tried to cut out a certain food: as soon as you feel restricted, you start to crave it even more! So, while it may be tempting to limit your child's access to sweets or other snacks, it's important to do so in a way that doesn't create a sense of scarcity or deprivation. Honor their hunger One of the best ways to address consistent sneaking of food is to honor your child's hunger. If your child admits to sneaking food because they're not getting enough to eat, it's important to listen to their needs and add more food to their daily intake. This may mean increasing the size of their meals, adding more snacks throughout the day, or adjusting the types of foods they're eating. By honoring their hunger and making sure they're getting enough to eat, you can help reduce the urge to sneak food and create a more positive relationship with food overall. Reassure and move on Try not to dwell on the situation or make your child feel bad about sneaking food. Instead, normalize the experience by reminding them that everyone has snuck a treat or two at some point. Let your child know that they don't have to sneak food to enjoy it and that they're allowed to have them without fear of getting in trouble. In fact, you can make it a positive experience by suggesting you both enjoy a snack together in a playful, loving way. This can help create a more positive relationship with food and make your child feel more comfortable talking to you about any future issues they may have. Bottom line: It's all about creating a safe and open environment where your child feels comfortable being honest with you and discussing any future concerns they may have. With a little patience and understanding, you can create a plan that works for everyone and supports the growth and development of your child’s relationship with food, which sets them on a path towards a lifetime of healthy habits! So give these a try and let me know how it goes! For many of my clients, leaning into sweets and helping kids feel calm about them will improve their overall relationship with food and their bodies. Do you need more support with your kids? Book a pediatric appointment with me today This post was sponsored by The Canadian Sugar Institute https://sugar.ca/ This post was sponsored by The Canadian Sugar Institute https://sugar.ca/ This post was sponsored by

Diet culture is all around us. It is the water we are all swimming in, always present but invisible. Diet culture has infiltrated nearly every aspect of our lives, from the advertisements we see to the conversations we have with friends and family. It can be difficult to escape its reach, but the impact it has on our health and happiness is undeniable. If you want to know more about it and how to break free from it, keep reading! What is Diet Culture? Diet culture refers to the set of beliefs and attitudes that prioritize thinness as the ultimate goal for health, worth, and beauty. It is a cultural force that perpetuates the idea that being thin equals being healthy, and that being anything else is a problem that needs to be fixed. Diet culture: Encourages people to engage in calorie-counting, restrictive diets, and other harmful practices in the pursuit of the thin ideal Labels foods are "good" or "bad" and ascribes moral value to certain ways of eating Increases shame & guilt around food Perceives people with larger bodies as less valuable Relates people’s worth with their weight and body size Disconnects people from their inner intuitive cues This narrow definition of health can have serious consequences on both physical and mental health. The Harmful Impact of Diet Culture The pressure to conform to unrealistic beauty standards can lead to harmful consequences, including: Disordered eating patterns. Diet culture encourages restrictive eating and the demonization of certain foods, which can lead to disordered eating patterns such as binge eating, purging, and yo-yo dieting. Body dissatisfaction and low self-esteem. The constant emphasis on weight loss and the thin ideal in diet culture can lead to body dissatisfaction and low self-esteem, especially for individuals who do not fit the cultural norms for beauty and body size. Distorted relationship with food. Diet culture can lead to a distorted relationship with food, characterized by feelings of guilt and shame around eating, constant thoughts about food, and the inability to listen to one's hunger and fullness cues. Neglect of other important aspects of health. The focus on weight loss and body size in diet culture can distract individuals from other important aspects of health, such as stress management, sleep, and physical activity. Perception of exercise as punishment. Diet culture often portrays exercise as a punishment for eating certain foods or for not meeting certain body size goals. For example, diet culture says you should “make up” for having a cookie by jogging for an hour *insert eye roll*. This negative association with exercise can result in a lack of enjoyment in physical activity and a failure to engage in it regularly. Avoiding social events. Diet culture can result in feelings of isolation and a lack of enjoyment in social activities, since you might start avoiding social events centered around food, and feel shame and guilt around eating in public. Breaking Free from Diet Culture Breaking free from diet culture requires taking a step back from the harmful beliefs and practices that have been instilled in us and refocusing on self-care and body neutrality. This process starts with self-compassion by treating yourself with the same kindness and understanding that you would offer to a close friend. Remind yourself that diets don't work and your worth isn’t determined by your weight or appearance. You should start trusting yourself again and rely on your body's hunger and fullness cues rather than following strict dietary rules. And make sure to surround yourself with positive, body-inclusive communities that embrace body diversity and support you regardless of your weight. Bottom line: Breaking free from diet culture is a challenging but rewarding process. Remember, there is no one-size-fits-all approach to health, and working with an anti-diet dietitian can help you develop a healthy relationship with food and your body, and finally ditch diet culture, once and for all! Reference: Recognizing and resisting diet culture. National Eating Disorders Association. (2019, May 2). Retrieved February 5, 2023.

Do you feel out of control around sugar and think that you might be addicted to it? If so, I've got you! It's time to separate fact from fiction and get to the bottom of this sugary puzzle. In this blog post, we'll be taking a closer look at what science has to say and if sugar is truly addictive (spoiler alert: it’s NOT). Let’s get started! What sugar addiction advocates have to say Sugar addiction advocates claim that sugar is just as addictive as drugs like cocaine or opioids and can cause serious harm to our health and wellbeing. They report that consuming sugary foods activates the same pleasure pathways in the brain as drugs like cocaine or opioids, leading to a cycle of cravings and addiction. Additionally, the anticipation of eating such foods activates the same brain pathways that are triggered in individuals with drug addiction when they engage in drug-seeking behavior. So let's take a deeper dive into that.... What triggers the brain pathway of addiction The mesolimbic system, commonly referred to as the "reward system", is a complex network of brain regions that is responsible for the physiological and cognitive processing of rewards. Rewards are naturally linked to pleasurable stimuli by the brain, which leads to changes in behavior and a drive to seek out that positive stimulus (1). While it’s true that pleasurable experiences, including eating highly palatable foods, can cause a release of dopamine and other feel-good chemicals and activate the reward center, it's important to recognize that sugar and drugs are two VERY different things. Drugs like cocaine and opioids have a much stronger impact on the brain and can lead to physical dependence. It’s also important to note that the reward pathway is not unique to food or drugs but can be triggered by a variety of pleasurable experiences, including exercise, hugs, and even listening to music (2). Sugar addiction studies limitations The vast majority of studies on sugar addiction were conducted on rats (NOT humans). But I found it very intriguing that they may not actually support the concept of sugar addiction. One study in particular showed that the rats were becoming “sugar-dependent”.3 Although it is true that when rats consumed sugar, the same neural pathways associated with addiction lit up just like they do for drugs, this only occurred when the rats were DEPRIVED OF SUGAR or adequate food (hello...dieting and restrictive behaviours?!). However, when the rats were given unlimited access to sugar, they did NOT exhibit addictive behavior. This suggests that RESTRICTION and DEPRIVATION were the driving factors behind the addictive-like behavior, and actually supports a non-restrictive and intuitive eating approach towards sugar consumption. What might be causing your sugar cravings? It is not uncommon to crave sugar, however, these cravings are not necessarily a sign of addiction. Instead, they may be driven by other factors: Hunger: When you go several hours without food, your body may signal the brain to crave high-energy foods like sugar since it provides a quick source of energy. Imbalanced meals: Consuming meals that lack complex carbs, proteins or healthy fats can disrupt the body's blood sugar levels, leading to sugar cravings. Stress and lack of sleep: Stressful situations and inadequate sleep can trigger the release of cortisol, a hormone that increases the desire for sweet and high-energy foods like sugar in order to get some dopamine. Hormonal changes: fluctuations in hormones, especially those experienced during the menstrual cycle and pregnancy, may lead to increased sugar cravings. Bottom line: Sugar addiction can feel real but the science finds that it isn't a true "addiction" (if it was people would be chugging corn syrup in the grocery stores don't you think!). Know that sugar cravings are a normal part of human biology, so if you’re ready to have a better relationship with sugar, I’m here to help! Get ready to embrace a healthy lifestyle, treat yourself to your favorite sweets, and enjoy the many delicious foods that life has to offer! References: Lewis, R. G., Florio, E., Punzo, D., & Borrelli, E. (2021). The brain’s reward system in health and disease. Advances in Experimental Medicine and Biology. Greenberg, D., & St Peter, J. V. (2021). Sugars and sweet taste: Addictive or rewarding? International Journal of Environmental Research and Public Health. Avena, N. M., Rada, P., & Hoebel, B. G. (2008). Evidence for sugar addiction: behavioral and neurochemical effects of intermittent, excessive sugar intake. Neuroscience and Biobehavioral Reviews

If you feel like your kiddo is obsessed with sweets I want you to know that you aren't alone! I get SO MANY questions from parents about this! So if you are looking to try something new, lean in! What if instead of limiting and restricting sweets, what if we actually offered them MORE OFTEN. Does this sound crazy or what? ⁠ Why you ask? It's a strategy called "habituation" and it means the more we allow access, the less physiological and emotional response the individual will have to that food. This translates to sweets being less interesting because they are no longer the “forbidden fruit”. ⁠ So here are 5 strategies to help you decrease the sugar obsession for your kids! Add a child-size portion of dessert daily to a meal (and have no strings attached to get it⁠ (e.g. no need to eat “2 more bites” or need finish all of their broccoli) Randomly add sweets to the lunchbox or snack time and make them “high value” such as cookies, mini cupcakes, or even a few pieces of candy. Using the foods they are most obsessed with works well here Occasionally allow UNLIMITED access. This works especially well for an afternoon snack on the weekends. You basically will put out a large amount of sweets all at once (e.g. a whole plate of cookies with some milk & fruit) and let them GO FOR IT. The first few times you do this you may notice your kiddo eating to the point of feeling unwell. That is ok! Learning from their own natural response to overeating is a very powerful (and memorable) lesson. Try to avoid the 'hype' around sweets by not using them for a reward after a soccer game or with good behaviour. This promotes sweets as something to be “earned” and further puts them on a pedestal Neutralize your language: as much as possible try to call foods by their name e.g. Lollipop, cake, cookies instead of “treats” or “sometimes” foods or even “fun foods” which can give them more emotional charge. So give these a try and let me know how it goes! For many of my clients, leaning into sweets and helping kids feel calm about them will improve their overall relationship with food and their bodies. Do you need more support with your kids? Book a pediatric appointment with me today This post was sponsored by The Canadian Sugar Institute https://sugar.ca/

As far back as our memory serves us, the conversation about the supposedly mystical number that determines our overall health condition, AKA Body Mass Index or BMI, was almost always part of a doctor’s appointment. If this doesn’t make you dread your medical visits, I don’t know what will. Before digging more deeply into why BMI is total BS, did you know that it was actually created by Lamber Adolph Jacque Quetelet, a Belgian mathematician in the 1800s? He used it as a tool to measure the average weight of an all-men, all-white population. Yup, you heard that right! Neither females nor other ethnicities were included in his calculations, proving that the group on which it was based isn’t representative of the diverse populations it’s currently used on in any way. Quetelet himself even stated that BMI was NOT appropriate for use on the individual level. Despite being created almost 200 years ago, it’s still commonly used as a primary indicator of health by various healthcare providers. So, if you think it’s weird that we’re still relying on an out-of-date assessment tool that wasn’t even created by a medical expert or health researcher, you’re absolutely right. The MANY problems with BMI Now to the hot stuff! Other than the fact that it was created by a mathematician, here are 4 major reasons why BMI is total BS: 1. BMI doesn’t take into consideration factors other than weight and height. The equation supposedly estimates the percentage of body fat by dividing your weight (in kg) by your squared height (in m). That’s it! It doesn't take into account differences in other factors such as age, sex, genetics, or ethnicity. It was created by white men, for white men and research suggests that it is even less accurate for people of colour. Different races & ethnicities have different body compositions, and two people with the same weight might not look similar due to genetic factors. Using a one-size-fits-all assessment tool like the BMI isn't appropriate for everyone and can even lead to the misdiagnosis and inappropriate treatment plans. 2. BMI is not an indicator of health. There are several other aspects that affect a person's overall health and well-being which are frequently disregarded because of weight. People who have a "normal" BMI may be unaware of an underlying health condition because their weight is perceived as "healthy". On the other hand, just because someone falls under the "overweight" or "obese" category according to their BMI doesn't necessarily mean that they have health issues. They might in fact be healthier than those with a "normal" BMI. These weight biases can perpetuate a cycle of weight-based discrimination leading to unequal access to healthcare and it might affect people of all sizes. This is why it's crucial for practitioners to evaluate their patients’ bloodwork, nutrition, food security, sleep, stress, habits, etc. to assess their health. 3. BMI cut-offs are made up. Did you know that in July 1998, the National Institutes of Health changed the cut-off levels and what it means to be "overweight", lowering the normal/overweight cut off from 27.8 (men) and 27.3 (women) to a BMI of 25. This meant that suddenly about 29 million Americans who had been considered “normal” weight became "overweight" even though they hadn’t gained an ounce.⁠ This change was done despite researchers advocating for the BMI cut-offs to be INCREASED (not decreased). Critics of this change noted that those guidelines were drafted in part by the International Obesity Task Force, whose two principal funders were companies making weight loss drugs. 4. BMI cut-offs prevent people from getting the care they need But the biggest issue with the BMI is that it is used to deny people life saving, gender affirming care, or reproductive care. Physicians worried about liability use the BMI as a screening tool to deny treatments and surgeries to people in larger bodies. They often require people to lose a significant amount of weight before they can access the care that they so desperately need. This can result in undesirable practices such as restrictive dieting, disordered eating, and weight cycling which could lead to serious medical conditions. So in short, I hate the BMI. Diet culture makes us believe that we have to shrink our bodies in order to reach a certain BMI range, and we are actually congratulated and praised when we do so. Health can be achieved at ANY size and it looks different on EVERY PERSON. Rather than relying on the BMI, shift your focus to how you feel, your energy levels, and the quality of your relationships with food and your body.

They ate it yesterday. But not today. It looked different, had a different texture, smelled different or they plain just had ZERO reason why they are refusing to eat. The definition of picky eating is a child (or adult) that has a very select number of foods they will eat and often refuses new or different foods. Generally “picky eating” starts around 18 months and tapers by age 6, but I’ve seen it go MUCH longer than that and actually lead to pickiness in adolescence and adulthood. Picky eating recipes can also help incorporate new foods in a safe way! Check out some of my favs at the end of this article. Here are my top five strategies to decrease picky eating: No pressure. No bribes, no begging, no pleading. Not even praise. Mind. Your. Own. Plate. Let them choose which foods (from those you provide) that they eat. Serve the same food you are eating to your kids. Quinoa salad? Beef stroganoff? Poached salmon? Yes. Yes. Yes. When we think of picky eating toddler recipes these definitely don’t come to mind but remember that “food exposures” are key to helping kids learn to accept new foods. Even if they don’t touch it. They will see you eating it and enjoying it. It could take 15-25 exposures before kids even try a food. Serve one preferred (otherwise known as “safe”) food with every meal. It could be blueberries. It could be mashed potatoes. Just choose one of these foods and add it to the meal, even if it seems strange. I also encourage you to serve all meals with bread and milk. If all else fails they can eat these foods and not go hungry. Allow them to spit out food. Yes, it is gross. Give them a napkin for discrete spitting. But this is actually normal and part of the process to learn to like new foods. Feeling safe that they can taste and spit (if necessary) will help them feel confident that they never are forced to swallow anything. Should you serve the offending food again? Absolutely! You never know, this time it may just go down the hatch! Get them involved in the prep and cooking. The more hands-on they are the better chance they may actually try these foods. Check out some of my favorite recipes for picky eating toddlers such as Lentil McNuggets, Healthy Kids French Toast, and my Atomic Green Smoothie. Be patient! If you need more support to help your child learn to love all foods, set up a free consult today!

5 strategies to help you feel your best ; Written by Jenn Messina, Registered Dietitian Originally posted on the Half Your Plate (HYP) blog Holiday season is in full swing and with all of the magic often comes a lot of stress! With the never-ending to-do list, the events, parties, dinners, and more it can feel overwhelming to try to take care of yourself in the meantime. So let me simplify and help you with my top 5 strategies to help you feel your best: 1. Eat regularly: Don’t starve yourself all day in preparation for special events. Remember it’s ok to enjoy food and there is no need to eat less during the day, or the next day to make up for the food you’re enjoying. Restricting our intake during the day can lead to rapid swings in blood sugars which can affect hunger hormones and lead to eating quickly (and possibly overeating). It can also feel super uncomfortable to go from ravenously hungry to stuffed to the brim in minutes. Your digestive system won’t like you here. 2. Plan ahead to make sure you are eating meals & snacks to fuel your days, especially when you won’t be exactly sure what foods will be served at your event. Eating within the first few hours of waking up and then around every 3-4 hours will help you feel your best (you may need to set a reminder on your phone here!). Plan to fill these with lots of veggies & fruits, protein and healthy fats, like: Overnight oats with chopped apple, cinnamon, hemp hearts or chia seeds Leftover veggie chili topped with sliced avocado + warm bun Greek yogurt with granola, sliced banana, pears and nuts Whole grain English muffin with egg, avocado & feta + side of grape tomatoes & carrot sticks Hummus + veggies + whole grain cracker plate 3. Take Mindful Pauses: Slow down, check in with your body every now and again. Put your fork and knife down. Have a sip of water and take a deep breath. What is your body telling you? How hungry are you? Give yourself a chance to feel the sensations in your body and recognize and respond to them. 4. Manage stress: It can be easy to get swept away in the hustle & bustle of the season. Consider what helps you relax and schedule these into your calendar. Whether that means unplugging for an hour or two, getting together with friends for a walk, writing in a journal, or booking a yoga class. Take some time for yourself and think of it like an appointment you need to keep. 5. Move your body: Getting your body moving (ideally outside) will also help you manage stress in a healthy way. Consider what type of movement you actually enjoy? Choose exercises that make you feel good, and you can do regularly. Even if it’s just a 20-minute walk outside. Move your body for joy not as a punishment for what you ate. Remember you don’t need to earn your food.

I know even the THOUGHT journaling can feel painful! But trust me, the benefits of putting pen to paper are truly incredible! When we add "gratitude" to our journal practice it has been shown to be an extremely effective tool for reaching goals and improving the quality of life. Here are some of the research based reasons to start a journaling practice even if you can only commit to 5 minutes per day. Journaling can improve mood, happiness and outlook on life Journaling can improve sleep Journaling can improve self-esteem Journaling can improve your relationships Journaling reduces stress and can help you overcome trauma Getting started Choose a time that you feel that would work best for you. Write whatever comes to your mind or choose a prompt below. I do suggest trying to keep your journal mostly positive. If you notice you are going down a negative spiral, stop, then reframe it from a place of curiosity and compassion. How would you speak to a trusted friend? A child? Try to write to yourself the same way. POSITIVE MINDSET JOURNAL PROMPTS Think of three people that you are thankful for and why. Take your phone out and scroll through your photos. Pick the first picture that makes you smile and write about that memory. What skill have you learned that you’re grateful for and that comes in handy? Write a letter to yourself from your 100-year-old self. What would they say about your life and what you have accomplished? Write about a happy childhood memory and consider how you can bring this joy to your life today. Who is the most positive person you know? How do you feel when you are around him or her? Think of your favorite hobby. What do you enjoy so much about it? What would you do if your best friend needed to be cheered up? What is something you thought of as a "failure" that has actually allowed you to learn and grow? What did you learn from it? Write about a perfect "day off" what would you do? Who would you see? Why? POSITIVE BODY IMAGE JOURNAL PROMPTS Write 3 things you’re grateful for that your body allows you to do. Write a letter to your younger self helping her gain confidence and body image. Think about the part of your body that you struggle with. What would your 99-year-old self say to you? Think of a time when you were proud of something your body was able to do. What would you say to your best friend if you they were upset that they has gained weight. If you have a child or partner, consider what they would say they love most about you? If you had the chance, what would you say to the person who bullied you because of your body? Be as savage and badass as you can. Think of someone you admire, write down the first 3 characteristics that come to mind (is their body on that list?) Which piece of clothing do you feel the best in? Why? How would you like your body to feel today (e.g. strong, ground, at ease, energized) and think of what activities you could do/not do that would help you feel that way. Reflect How does it feel to put pen to paper? It may feel strange at time but journaling is a gift you are giving to yourself. Time to process big feelings & emotions, have an outlet for your thoughts, develop resilience and cultivate gratitude. If you would like to work 1:1 to heal your relationship with food & body book a free call today! I can't wait to get started with you!