Nutrition by Shoshana

11/08/2023

Spent some time creating these food journals and they're live on Amazon!! Take a look!

#1 - Food Journal with desert cover https://amzn.to/3tV4AqU
#2 - Food Journal with palm leaf cover https://amzn.to/3QnCFaR
#3 - Food Freedom Journal with black floral cover https://amzn.to/471vdck
#4 - Food Freedom Journal with ocean cover https://amzn.to/471vjRe
#5 - Food Freedom Journal with white floral cover https://amzn.to/3ubQBwU

10/28/2023

Created some food journals. These are the samples. They will go live in Amazon later this week. They came out so good!

10/19/2023

Add these foods to your next Trader Joe's grocery list!!

As a dietitian who shops at Trader Joe's for my family of four, my favorite things to buy include the vegan dill dressing and chicken-fried rice.

05/30/2023

Did the last one surprise you?

Overly restricting or going on a detox cleanse is not the way to make up for a crazy weekend of eating and celebrations. Doing so will only continue the cycle making you more likely to repeat the same behaviors next time.

Instead, move on and move forward.

How are you feeling today?

05/16/2023

🛑FRIENDLY PSA🛑

I used to be guilty of trying to make everything I was cooking or baking healthy. Healthy muffins, healthy ice cream, low-carb lasagna, healthy pizza, protein pancakes, protein cookies, the list goes on.

But what I didn't realize is that by doing so, I was subconsciously telling myself that anything that didn't live up to my standards of healthy was off-limits or somehow bad for me.

Here's the thing - there are no "good" or "bad" foods. And whether or not you eat healthy foods 100% of the time or not holds no weight over whether or not you're a healthy person or have a healthy body. In fact, there's not one food or food group that could make you healthy or fit, and the opposite is true too.

All foods can fit into a healthy diet. I'll repeat that - all foods can fit into a healthy diet.

While it's OK to eat healthy versions of things, it's also OK to eat the real thing too and you should do so because food not only nourishes the body, but the mind too.

Are you guilty of trying to healthily everything? Tell me, what was your favorite "healthy" version dish to make?

05/09/2023

Let me hear your comments - what’s your perspective? Did you think her comments were harmless?

I can understand how the waitress’ comments about her diet may seem harmless or normal, because they’ve been normalized as being OK.

The problem is, overly restrictive diets are not harmless and talking about it as if it’s healthy or normal is not OK.

Restrictive diets that limit certain foods or food groups promote an unhealthy relationship with food and disordered eating patterns. Talking about your rules to others as if it’s normal and OK, especially with children around, can be a slippery slope. Those listening may feel those restrictive rules are somehow superior and begin adopting them as well.

What’s the problem, you ask?

While food rules may seem harmless, there’s an immediate negative emotion attached to them. Because if you somehow go against your rules, then you’re somehow a bad person or didn’t live up to some kind of standard. Failing only leads you to overly restrict again, leaving you feeling unsatisfied, you then binge and have failed again. The cycle continues.

Leading by example is a great way to help others unravel their own food rules and change their mindset.

This waitress was not ready to hear my thoughts or make a change, so my words only fell on deaf ears. Instead, I did damage control with my kids, reminding them that all foods can fit in a healthy diet and all bodies are good bodies.

Removing food rules allows you to make food choices based on whether or you want something or not, and then allows you to tune into your fullness so you can stop when you’ve had enough.

I want to know - can you think of any food rules you keep?

04/26/2023

04/25/2023

Please stop demonizing fruit. 🍏🍓🍌🫐

It's just fruit - nobody is getting fat from fruit. Think about it. Nobody is saying, "oh man, I shouldn't have eaten all that fruit, I feel so fat now." It's fruit, people.

Not only is fruit not the enemy, but it's also quite nutritious. If you want to eat fruit, you should have some, any kind you like, even bananas.

Fruit DOES have sugar. But remember, sugar is not the only thing causing weight gain. And the sugar in fruit is definitely not the culprit.

Fruit is also chock full of water, fiber, vitamins, minerals, and antioxidants. The fiber in fruit helps the sugar absorb more slowly and helps fill your belly, causing you to feel full. This will help prevent you from overeating (the real cause of weight gain).

Also, fruit requires a good deal of chewing power. This causes you to eat more slowly, again, helping to prevent you from overeating.

Eating fruit is not the same as eating sweets or less healthy foods. If you want fruit, you should eat it.

Are you concerned about eating too much fruit?

04/21/2023

It’s crazy how all of these behaviors are considered normal!
Somehow we got to 2023 and still think it’s OK to comment on someone’s weight gain or loss, or what they’re eating. You literally have no idea what’s going on in someone’s world or the reason behind their weight changes and food choices. Making comments on such a thing may only contribute to whatever negative headspace they may already be in. Instead, comment on something positive and let them know you see them.
And why are still speaking to ourselves so poorly?! “Ugh, I was so bad today, I cheated on my diet!” No, you’re not bad and you didn’t cheat. It’s just food. Be kind to yourself. Labeling foods puts them on a pedestal and leads to binge eating.
If you eat a large meal and feel regretful, the best thing you can do is make it a point to make your next meal a nutritious one. Do NOT restrict or limit foods. This only perpetuates the binge/restrict cycle.
There is no one single food that will make you fat, sick, or unhealthy. Stop restricting foods - all foods fit.
On that same note, food has no moral value. You’re not a better person for eating organic, or healthier for eating only unprocessed Whole Foods. This is a form of restriction. Instead, use internal cues to guide food choices, as in, “I could really go for a salad, so refreshing! Or, “oooh, a burger sounds fab right about now!”
Are you guilty of any of these behaviors?

04/19/2023

04/18/2023