How many times have you “Google’d” to find a weight loss meal plan or a weight loss calculator which promises if you eat X amount of calories you will lose Y amount of weight? You can almost see it. It’s only 2 weeks or 2 months away. And the IG influencers all do it and look fantastic! These plans are so seductive. So promising. But what those "daily calorie intake calculators" don’t tell you is that the actual "calorie count" on foods can be off by as much as 20%. We also know that every body is so uniquely different. Each person has a different genetic makeup, different metabolism, different sleep patterns, stress levels, and exercise regimes which means that our bodies use calories differently. We also know that our bodies need different amounts of energy day to day and that different foods tend to affect our metabolism, hormone levels, hunger, and appetite in a variety of ways. Each time we try a fad diet or extreme weight loss plan we send our body into a state of shock. Our body doesn’t know the difference between an intentional famine (e.g. a diet) and an unintentional famine or starvation state. All our body knows is that we need to CONSERVE energy. So, as a form of protection, our metabolic rate is turned down. This remains even after the diet is over meaning when we start “eating normally” again our body now needs even less energy to survive. This is why weight regain is estimated in 80% of people that engage in intentional weight loss within 2-5 years (https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5764193/). I get it. Those stats are painful to see. Especially if you feel uncomfortable in your body which you attribute to your weight. So what is the opposite of dieting you ask? What can you DO? It’s called “Intuitive Eating” and it’s the opposite of everything you’ve ever done. There are many steps along the way, it isn’t a quick fix or a fad diet. When people come to me for "weight loss help", we talk about trying something different. We work on fueling your body to give you more energy, better digestive health, and increased mood. We work on your stress levels, your sleep, and moving your body because it feels good. Not as a punishment. I help you to get off the dieting roller coaster and eating in a way that feels right for your body, and help you to cope with your feelings in a variety of ways (instead of only turning to food). No guilt and no shame with food. This is how we were born to live. How we show our kids that eating is one of life’s greatest pleasures. I’m ready when you are! Book a consultation with me today!

You try your jeans on. They don’t fit. Did you ask Dr. Google what are weight loss foods or try to find a weight loss diet to drop those pounds? What was suggested for easy weight loss? No carbs, no gluten, paleo, keto? Or did the weight loss plans suggest the exact opposite? Plant-based. No animal product, no meat, no dairy. Confused yet? That’s because the biggest diet trends are at the exact polar opposites of each other. Makes sense right? Ummm, no. Restriction is the name of the game for any modern-day weight loss meal plan. But what if I told you it was all a sham. If I shared that the modern-day diet industry is a $72 billion dollar economy that makes hard dollars off your dissatisfaction. That they are banking on your failure. Those weight loss calculators on your phone? They don’t know you or your metabolism, your genetics, your medications, your stress levels. A calorie is not a calorie. Studies have shown that two people can eat the same foods, have the same amount of activity and have greatly different body shapes and sizes. There are so many factors at play: genetics, body composition, history of dieting, socioeconomic status and so much more. What about the ideal weight calculator you found online? Did it ask you your ethnicity, bone density, or muscle mass measurements? If not then that number can just be thrown in the garbage. How would you feel if I told you that the research just does not support long-term weight loss from dieting? That NO diets have ever shown long-term weight loss, except for the tiniest fraction of society (like under 5%). You don’t fail at the diets. The truth is that diets fail you. Weight regain is expected in 95% of people and ⅔ of those people GAIN MORE WEIGHT THAN THEY LOST. Process that. It is a hard pill to swallow. If this was a medication, do you think that Health Canada would approve a treatment that failed 95% of the time? No. Absolutely not. What if I offered you another option? Instead of weight-loss support, I offer you a long-term strategy to optimize your health, listen to your body, drop the guilt and shame around food, and feel good about eating. No restriction. No “cheat day” or binges. I’m here to tell you it is possible. The flip side of dieting is called “Intuitive Eating” and once the curtain is pulled back on diet culture and you understand the research you just can’t unsee it. Oz is exposed. Let me create a sustainable long term meal plan for you and your family to start a new chapter. Click here to sign up for your free 15-minute consultation.

Reading Time: 5 minutes Traditionally, most of the concerns about media and body image have revolved around girls. While it is undoubtedly important for our daughters to learn empowering messages about body diversity and self-acceptance, our sons are similarly exposed to pervasive social & cultural pressures on what it means to be “masculine” and are often left out of the conversation. Mainstream media including movies, TV, video games, and comics often portrays unrealistic male body ideals and contains content that criticizes other boys for being “too small” or “too big”. This places boys in a unique position in that they are subjected to both fat-shaming and thin stigma. So while the desire to be “more muscular” has been a focus in most research done on body image among boys, boys are more likely to focus on achieving an “average” weight to avoid standing out among peers.1 There have also been notable increases in eating disorders in boys, particularly in athletes. It is estimated that 1 in 3 individuals diagnosed with an eating disorder is male. This percentage may actually be much higher as eating disorders in boys & men can present differently than girls and their behaviours may be seen as normal (or even healthy) by adults in their life. Consequently eating disorders in boys and men are often underdiagnosed. Sadly, boys are also at a higher risk of dying, in part because they are often diagnosed later in their illness. Despite this, less than one percent of eating disorders research has focused on eating disorders among males.2 If you are concerned your child may be struggling with an eating disorder, reach out for professional medical help. When it comes to fostering a healthy body image in your sons, I encourage you to try the following 5 tips: 1. Normalize body diversity: Become familiar with the types of media your children are viewing to better understand the messages they are receiving. Work with them to seek out body diversity in their media consumption. These could include diverse Olympic athletes, sports players, influencers and even people in your community. When you are out and about, notice and appreciate all the unique forms the human body can be, healthy bodies come in all varieties of sizes! This will further help normalize body diversity and set more realistic expectations of self and others. 2. Focus on function over appearance: What amazing things can our bodies DO? Run, jump, swim, heal broken bones, fight off infection. Notice and appreciate the wide variety of things bodies are capable of and celebrate them. Avoid weight-based or appearance focused comments or judgement about your child’s body, your body, or those of others. Showing your sons that you love and accept yourself, and those around you, is an important place to start. 3. Avoid stereotypes & promote internal value: “You’re so strong” or “look at those muscles” reinforces gender-based body ideals for boys. What is ACTUALLY valuable about your child? Their inner qualities of course! Here is a list of non-appearance based compliments You always make me laugh You are so creative You are a great listener You are a very hard worker I love how nice you are to your brother (or sister) You are generous You always think of others first You are so smart You are a really great friend You are kind You make my day so much nicer You never give up You think outside the box You are so brave 4. Focus on holistic health: Being healthy is more than just nutrition and exercise; focus on the multi-dimensional aspects of health including physical, emotional, mental, spiritual health and how balance (not sacrificing one for the other) is needed to help support holistic health. Practice selfcare and help your kids learn how to tune into their own physical and emotional needs. Even small acts of selfcare can decrease stress, improve relationships, and promote wellness of the body and mind. 5. Challenge unhealthy expectations. As your boys grow older, have honest conversations about how it is not realistic or sustainable to develop body expectations based on their favorite superheroes, actors, or those on social media. Similarly dispel myths that you can tell how healthy someone is based on their body shape or size. Health isn’t defined by a six-pack or the amount of protein powder consumed and body strength does not make someone more worthy of love or respect. Revisit earlier conversations around holistic health, selfcare, balanced living, and body diversity. If you observe your son commenting negatively (or if you see media content where others comment negatively) on body weight, shape, eating habits, or appearance, have an open conversation about how these are not acceptable or appropriate and are hurtful & disrespectful to others. Parents, I know you are doing your best! Keep these tips in mind are you help to raise the next generation of boys into men who feel good about themselves! Jenn Messina is a Registered Dietitian based in beautiful Vancouver, B.C. Jenn is passionate about all aspects of holistic health and practices through the lens of Health at Every Size® and Intuitive Eating. She works with individuals who are ready to break up with dieting and find balance and joy with food! She also works with families looking to support their children to have a healthy relationship with food and their bodies. Follow her on Instagram: @jennthedietitian and visit her online www.jennmessina.com Footnotes 1https://mediasmarts.ca/digital-media-literacy/media-issues/body-image/body-image-%E2%80%93-boys 2https://www.nationaleatingdisorders.org/statistics-research-eating-disorders

Hey girl, I see you. It’s so hard, I know. We live in a culture that places virtue and morality in “eating healthy” or “clean eating,” so it really comes as no surprise that you’ve tried every diet under the sun. Counting calories, keto, paleo, gluten-free, juicing. I have seen them all and in my practice, disordered eating is one of the most common eating behaviors that I see! What Exactly Is Disordered Eating? Many people hear about popular eating disorders, such as anorexia nervosa and bulimia nervosa. But you may wonder, in our dieting culture what counts as disordered eating? Disordered eating is used to describe a range of unhealthy eating behaviors along with a concern in body image. There are a variety of signs and symptoms of disordered eating which include: Consistent dieting Weight fluctuations over a long time (e.g. weight cycling) Feelings of guilt around eating Rigid rituals and routines surrounding food and exercise Preoccupation with food, weight, and body image that negatively impacts the quality of life The feeling of loss of control around food Sound familiar? You would be in good company. Studies have found that 75% of women report that their concerns about their weight and shape negatively affect their happiness. And around HALF of the women are on a diet at any given time. As disordered eating behaviors stem from frequent diet plans and a focus on losing weight, it can overlap with orthorexia signs. Orthorexia is the obsessive of strictly eating healthy foods, which in more extreme cases can be classified as an eating disorder. For more information on orthorexia, visit Are You Orthorexic? Think disordered eating isn’t a big deal? Sadly these are some of the harmful consequences of disordered eating: Greater risk of eating disorders Increased risk of being at a higher weight Bone loss Gastrointestinal disturbances Electrolyte and fluid imbalances Low heart rate and blood pressure Increased anxiety, depression, and social isolation Disordered Eating Treatment I’m ready when you are. If these sound like you, it’s important to seek help from a Registered Dietitian (like me) who specializes in women’s health and can support you to find a way of eating that feels good for you and your body. Disordered eating counseling can help you break up with dieting and get back to living. I always remind my clients, my friends (and myself) that you can’t lead a full life on an empty stomach! You have so many more important things to do with your time. Book a free 15-minute consultation to see how I can help.

Honey, what’s for dinner? Have there ever been more dreaded words when you are struggling with one (or more) picky kids, a job, a dog, a life, and everything in between? I totally feel you here. Meal ideas for picky eaters toddlers are often limited to the staples: mac & cheese, nuggets, strips, fries, bread, and pasta. Yes, they are fast. Yes, they are readily accepted, but quick dinner ideas for toddlers don’t have to be complicated! The basic recipe for a healthy meal is: Protein Think outside the box here. Refried beans, hummus, roasted chickpeas, peanut butter, eggs, cheese and meat, chicken, fish are all great options Fruit or Veg Both are great options, if you serve both at every meal, cool! But don’t feel pressured to make a perfect balance every time. Grain or Starch Yam fries, whole grain wraps, whole wheat English muffins or bread, corn thin crackers, Off the Eaten Path crackers, whole wheat or chickpea pasta can be delicious and filling. Milk or Alternative Kids love this stuff! If your little one is under two then make sure to stick with whole milk or infant-formula to make sure they are getting all the fats they need for healthy brain development. If your little one is over two you can introduce 2% milk or alternatives that are higher in fat like soy milk or oat milk. These drinks take up valuable real estate in their bellies through so limit the total amount of milk to two cups per day and serve it with meals only. Here are my top easy weeknight ideas for picky eaters: Quesadillas with beans and cheese + red pepper slices and ranch dressing Scrambled eggs and toast + carrots sticks and hummus French toast sticks with maple syrup + fruit Peanut butter, banana and jam rollup (in a whole grain wrap) + sliced cucumber English muffin mini pizzas with a side of sliced cherry tomatoes Bento box with crackers, cheese, grapes, hummus, carrots Tacos with pre-roasted chicken (shredded) and cucumber sticks Grilled cheese sticks with tomato soup Chickpea pasta, with butter, parm, and frozen vegetables mixed in Lentil McNuggets (these are also great finger foods for picky toddlers) with fries and a fruit cup These toddler meal ideas don’t need to be served every night. In fact, I would encourage you to serve them the SAME foods you are eating on the regular. But we all need a few go-to menu items to branch out from our usuals when we are in a pinch (or we are eating a spicy stew). You can sign up to download my FREE Meal Plan here.

Meal planning can be a fantastic time & money-saving activity. But actually DOING it can be painful! I know it! Time is so precious, who wants to sit around and actually do it when there are a million more fun things to do. So grab your coffee (or a glass of wine) and let me help you break it down to make meal planning as PAINLESS as possible and help you create your own healthy family meal plan. 1. Cook Once Eat Thrice Yes, I said it. I want you to literally make a big batch of something super easy and use it in the next three meals. My go-to here is sheet pan oven-roasted chickpeas or I like to batch cook a Costco Family Pack of Organic Chicken Thighs and use it in: Tacos Burritos Burrito Bowls Enchiladas Quesadillas Salads Wraps Sandwiches 2. Batch Prep Your Grains Another short-cut I like to use when creating an easy family meal plan is to batch cook some grains and starches. Roast up a tray of sweet potatoes, use a rice cooker to cook a pot of brown rice or quinoa, boil up an entire box of pasta and toss only with olive oil so it’s ready to rock. I also have a pack of corn tortillas in my fridge at all times for easy quesadillas. The best news with grains and starches is that they FREEZE well! So you can batch cook and freeze in labeled containers in your freezer for a grab and go grain. 3. Take Short-Cuts With Your Veggies & Fruits Now I know Mama always said not to take short-cuts but I promise you will thank me here. Buy boxes of prewashed kale or spinach to throw into soups, pasta sauce, or stews. Costco has great veggie platters which can be used to stock school lunches or use the prewashed broccoli or cauliflower for a sheet pan of roast veggies. Don’t forget frozen: they are salt-free and picked at their peak ripeness! We love frozen riced cauliflower and add it to curries and soups, edamame pods make a great protein choice in salads and mixed root veggies than can be cooked from frozen! Frozen pomegranate seeds or berries make smoothies or breakfast bowls easy! No mess either. 4. Give Yourself A Break! I like to make a Sunday-Thursday calendar and leave the weekends open for whatever may happen. Here are four meals that I usually include in my 30 Day Family Meal Plan: One-Pot Beef & Veggie Pasta Skillet Veggie Quinoa Chilli 2.0 Best Sheet Pan Chicken Gnocchi Curried Chickpea Cauliflower Couscous Here is a sample of my meal planning: Family meal planning in North Vancouver is my jam! If you need a place to get started check out my free meal plan sampler here and options for meal planning for any budget here.

Are you turning your toddler into a picky eater? Accidentally making things WORSE instead of better? Toddlerhood is a time of BIG feelings, major struggles, meltdowns, and battles. These little humans are trying so hard to be independent and in the process drive us totally nuts. Trust me, I am right there with you as I raise my three year old and my five year old. But well-meaning parents can actually be making things WORSE. So, here are my top secret meal plan do's and don'ts when creating a family meal plan with a picky eater. Don’t cater your meal plan for toddlers only. Mac and cheese again. Chicken strips and fries on rotation. Boring. No. This will actually make your kids MORE selective. A healthy meal plan for kids includes a variety of foods. Start by asking yourself what do YOU want to eat? When meal planning, I always tell parents to be “considerate without catering.” Variety of flavours and textures are great. Use fats to make food taste better and make foods easier to eat. But including spicy foods, tough meats, or bitter veggies (like kale) not so much. Don’t make them have “three more bites” before they leave the table/get a cookie/ etc. This tells kids we, as adults, know more about how much they need to grow and thrive then they do. Which is not true. Kids who recognize and respond to their hunger and fullness cues become adults who can trust their body to know how much they need. It also tells kids the food is “so bad” they need to plow through it to get the “reward” of dessert. Don’t make sweets a big deal. When creating a family meal plan with kids, make sure you serve dessert with the meal. Shocked? It is just food after all. Take the excitement out of sweets by serving them with the meal. One “child-size” portion only but put it right on the plate. No conditions. No requirements. Desert just is. Do allow your kids to use ANY condiments with meals. Ask them what they prefer? Ranch dressing? Ketchup? Hummus? Honey mustard sauce? Dips and sauces are the “training wheels” of learning to like new foods. Don’t worry about the salt and sugar in them unless they are drinking them straight (which I don’t recommend haha). Do serve food “family style” in the middle of the table. Let them decide (from the food provided) which of these foods do they want to have on the plate. What if they only choose bread? That’s ok. It’s their choice to decide which foods they eat. Do have a requirement that they sit at the table with you for meals. They don’t have to eat but they do have to sit. Start with one minute per year of age and work up to two minutes per year. Use a timer if needed, we like the sand timers you can order online. When creating a family meal plan with kids, do ask for your kid's input and help. Get them to help select veggies and fruits. Choose crackers and cereal. Help with the meal prep- washing, peeling, slicing (with a child-safe knife), stirring, pouring, etc. The more involvement they have, the more BUY IN you will get. It also increases their exposure to new foods in a non-threatening (e.g. non-meal time) setting. They will be more comfortable with the foods and may even surprise you and try something new. If you need some new family-friendly recipes, snack ideas, and tips don’t forget to sign up on the home page to get your free meal sampler!

Times are tough right now. Time is limited. Money is tight. We need to make our dollars stretch but you don’t have to compromise nutrition when doing family meal planning on a budget. When I worked in public health (for over a decade) this was actually one of my favorite things to do. Healthy family meal planning (heart and soul of savings) is making sure to PLAN ahead. Plan your meals, plan your snacks, and shop when you aren’t hungry. Start with the days of the week that you want to make meals. Most people do a Sunday-Friday plan, leaving one day for a meal out or a “flex day.” Next, write out your list in six main sections based on quadrants and guided around location in the store: Need some ideas about where to get started? Let me share some tried and true free meal planning tips: Buy meat when on sale and buy the “family packs.” Freeze these in individual portions appropriate for your family size. Don’t forget to date and label everything! Eat more beans & lentils: Use these in soups, stews, chili, curries, tacos, or even to stretch meat like in spaghetti sauce. These are the cheapest source of protein going! Plan for 1-2 vegetarian meals per week. Frozen fruits and vegetables are just as nutritious! They are picked in their prime of ripeness and are a cheap (and salt-free) alternative to buying fresh. When using canned beans, lentils, or veggies, make sure to drain and rinse them well to reduce the amount of salt Batch cook grains: Decide which grains you are having that week (usually pick 1-2 options) and freeze the leftovers. An affordable meal plan should plan to use up all the foods in the fridge to prevent waste which is devastating to the budget, plan a soup or stew to add those leftover veggies! See my “Freezer Favs” below to maximize the savings. There are a ton of weird and wonderful foods that actually freeze really well! These will save you $$ and prevent waste. Here are some of my “Freezer Favorites” Pasta & rice (undercook slightly) Quinoa Bread, muffins, brownies Avocado (cut into chunks) Butter Cheese Eggs (scrambled and put into ice cube trays) Nuts and seeds Pesto Batter for pancakes, waffles, muffins, etc. If you need some fresh, budget-friendly ideas for your family check out my sample free family meal plan and download it today!

This version of chia jam is sure to be a kid’s favourite. My kids are health food detectives and the regular chia jams were a no-go with the black seeds. Enter white, ground chia. It has all the benefits of black chia (soluble fibre, healthy fats, a source of vitamins and minerals) but is not as noticeable in foods. Ingredients: 1 cup frozen red raspberries, thawed 1 tbsp maple syrup 1/2 tsp vanilla 1 tbsp ground white chia seeds Instructions: Blend raspberries, maple syrup, and vanilla in a blender or high-power mixer. Stir in ground white chia seeds which I buy at Stong’s Market and leave for a few hours. Top on pancakes, muffins, toast, or yogurt and enjoy!

I get it, you feel like garbage. You have MAJOR digestive system problems. Your gut is rumbly, grumbly, you have bloating, gas, diarrhea, or a million other signs that things are NOT good in your gut. You may be wondering how to heal your gut and if there are gut-healing foods. But before we get there let’s start with the top 5 digestive problems that may be rocking your gut and when to see a gut health dietitian in North Vancouver. Celiac Disease Celiac Disease is an immune reaction to eating gluten, a protein found in wheat, barley, and rye. It’s been popularized by numerous books and media but this condition only affects about 1% of the population. If you have Celiac Disease, eating gluten triggers an immune response in your small intestine. Over time, this reaction damages your small intestine's lining and prevents it from absorbing some nutrients and the damage often causes diarrhea, stomach pain, cramps, bloating, inflammation, or literally NO SYMPTOMS at all. If you suspect you have an issue with gluten, before you eliminate a million foods, speak with your doctor or dietitian for proper blood work and testing. Gluten Sensitivity Non-celiac gluten sensitivity is a diagnosis of exclusion, which basically means that you have digestive issues and fatigue, diarrhea, gas, bloating, fatigue, or abdominal pain but all other tests have come back negative. Even though ‘nothing’ is medically wrong, when you cut out gluten, your symptoms resolve and when you retrial gluten, the symptoms come back. This condition is self-reported in about 13% of people. Keep a food and symptom journal to record what you eat/drink and any symptoms you experience. Then work with your dietitian, doctor, or other health care provider to identify if you may be sensitive to gluten. Irritable Bowel Syndrome (IBS) Oh IBS. The diagnosis of no diagnosis. This is a common digestive diagnosis when we have ruled out a ton of other medical conditions that cause GI issues. It is not known how or why this digestive issue develops. People who have IBS tend to experience stomach pains, gas, reflux, and pains in their chest area. Some people know exactly what foods are no good for them, others benefit from a careful food/symptom journal working with a registered dietitian. There are a few key foods that tend to crop up for many people and those are generally foods in the FODMAPS categories. But again, before you eliminate everything on these extensive lists, work with a Gut health dietitian that can make sure you are supporting your health. Lactose Intolerance Do you have an intolerance to lactose? Lactose, the sugar found in dairy products, can cause a host of gut issues and lactose intolerance affects 65% of the world’s population. Those who are lactose intolerant experience gas, bloating, and stomach cramps. Before you start cutting dairy out of your diet, ask your doctor for a “Hydrogen Breath Test.” You will be provided with a drink that contains a high level of lactose, and then the doctor can measure the amount of hydrogen present when you breathe out. The presence of hydrogen tells us that you aren’t digesting the lactose. Leaky Gut The inside of our bowels is lined by a single layer of cells that make up the mucosal barrier (the barrier between the inside of the gut and the rest of the body). The gut barrier is tightly regulated and very effective at absorbing nutrients, but prevents most large molecules and germs from passing from inside the bowel into the bloodstream and potentially causing widespread symptoms. In some circumstances, this barrier can become less effective and "leaky." Symptoms of leaky gut can look similar to the conditions already discussed but can also include fatigue, headaches, confusion. difficulty concentrating. If you suspect you have a leaky gut speak with your physician about testing options or work with a gut health dietitian in Vancouver or wherever is closest for you. If any of these conditions sound like they could be affecting your health, book a free 15-minute consult today. Stay tuned for PART 2 on Anti-inflammatory foods to heal your gut.

Thanksgiving this year might look a little different. You may be celebrating with a small group or with family & friends via Zoom. Thanksgiving is a time to reflect on what we are thankful for and to celebrate with food! Check out my top five strategies for a healthy, happy, guilt-free Thanksgiving. EAT BREAKFAST Don’t starve yourself all day in preparation for the big day. Eating regularly throughout the day will help you come to the table hungry, but not ravenous, which can lead to eating quickly and possibly eating more than your body needs. 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. Be sure to eat a fueling breakfast with lots of protein and healthy fats, like: Overnight oats with hemp hearts or chia seeds Greek yogurt with granola, fruit, and nuts Whole grain English muffin with avocado & feta or peanut butter and banana 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 (or wine). 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. MIND YOUR PLATE Your food choices are yours and yours alone. Don’t comment on anyone else’s plate (including your kids) about how much/little they are eating. Also, you may want to have a few phrases lined up if someone else comments on your plate, weight, diet, etc. “Hey, let’s not talk about dieting/weight/carbs, etc. on Thanksgiving. It makes it so hard to enjoy this meal that we worked so hard to prepare without feeling guilty.” BUY LESS THIS YEAR Smaller groups means less people to feed. So instead of buying a whole turkey, consider buying a smaller portion, such as a breast of turkey, this means less waste! Don’t like a certain dish? Skip it and don’t feel guilty about it. I personally don’t like stuffing so we are omitting it. No need to be traditional, everything is different this year anyways. RECOGNIZE THAT OVEREATING IS NORMAL Holidays are a chance to connect with others, celebrate, and enjoy delicious food we don’t normally eat. It is very normal to eat more at this meal. But know that your body likes homeostasis and does not want to change shape (or size) and one meal won’t make you gain weight. Also, know that media hype on weight gain over the holiday season is overexaggerated by the diet industry to get you to buy their plans in January!

Kids are picky! They like something one day and they don't the next. It is FRUSTRATING I know! But despite that, we need to 'stay in our lane' and know that we are only responsible for WHAT, WHEN and WHERE meals are served and let our kids be in charge of HOW MUCH or WHETHER they eat anything at all. Here are the top things to AVOID saying at the dinner table and what you can do instead to bring peace back to mealtimes. 1. "What do you want for dinner?" Sorry kids, this isn't a restaurant. You can't order anything you want. When planning family meals, I love the phrase, "be considerate, without catering". Serve the foods that your family (as a whole) generally likes and offer servings to everyone without pressure to eat anything on the plate. Offer at least 1 food you know they will eat and serve the meal with a grain option (such as bread, tortilla, bun, etc.) and milk. If all else fails, they can have bread and milk. Give them a "no thank you" plate to put any unwanted food. 2. "You must finish your broccoli before you get dessert" When we use bribes like this, we are teaching our kids the good they must eat is so BAD they need to be coerced into eating it. They need to plough through the "gross" stuff before they get the "good" stuff. Pressure, of any kind, backfires and causes them to further reject that food you are trying to encourage them to eat. Instead, offer a variety of foods including vegetables and model eating them yourself. If the family is having dessert then serve dessert to everyone, regarless of how much of each food was eaten. In fact, you may want to start serving dessert WITH the meal to take away from some of the excitement. 3. "Two more bites and then you are done" Your little person is the only one who knows how hungry or how full they are. They are born with this intuition. When we tell them they need to eat more, we are telling them WE know more about their internal cues than they do. When your little person says they are done, remind them that the next meal/ snack isn't for 2 (or 3) hours and that they need to make sure their body is full as there won't be another chance to eat until then. If they agree to leave, they are done, clear the plate. No panhandling for snacks 15 minutes later though. 4. "You need to eat your chicken, it's protein, you want to be strong right?" Nutrition information is generally not helpful for young kids and can be interpreted as another form of pressure. This can backfire and lead to the child refusing to eat that food. Talking about "being strong" or "having muscles" is just another unintended way we translate appearance ideals which can be detrimental to body image in the long run. As I like to say, "mind your plate" and don't worry about how much of each food is eaten. It's not our responsibility as the parents to get them to eat! 5. "You have to try it" This is a tough one. We want them to actually try foods, as chances are, they will like. But this is again a form of pressure. Toddlers and kids are naturally weary of new or different foods. Just seeing that you eat that food, model your acceptance, and having it on their own plate is "food exposure" and kids generally need between 15-25 exposures before they actually put it in their mouth. You're doing your best! Just keep showing up, presenting the food in a no pressure setting, and I promise you will get there. Is your picky eater making meal time a nightmare? Don't hesitate to book a free 15 minute consult today! : https://www.jennmessina.com/book-a-consultation