TikTok is the place for everything from recipe hacks to dance trends, but not all social media content should be consumed. One disturbing trend gaining traction is SkinnyTok, a corner of the platform that glorifies thinness, weight loss, and often promotes disordered eating behaviors. While some videos might seem like harmless fitspo or diet advice, many cross the line into dangerous territory, reinforcing toxic body ideals and unhealthy habits.

Many people assume SkinnyTok is harmless because it’s not as extreme as EDTok (a more overt space for eating disorder content), but in reality, it’s just a more socially acceptable and palatable version of the same harmful messaging. It wraps dangerous ideas in a seemingly cute, quirky, aspirational package, making them easier to believe and harder to recognize as problematic.

So, Why is SkinnyTok Harmful?

Let’s explore:

1. It Normalizes Disordered Eating Behaviors. Many SkinnyTok videos encourage behaviors that align with eating disorders, such as extreme calorie restriction, excessive exercise, or using harmful weight-loss methods. These messages can be particularly dangerous for those who are already vulnerable to body image concerns.
   
2. It Perpetuates the Thin Ideal The underlying message of SkinnyTok is that smaller is always better. This promotes an unrealistic and harmful beauty standard, making viewers feel as though their worth is tied to their body size. It also neglects that body diversity (the fact that bodies come in all shapes, sizes and more) exists.
   
3. It Triggers and Reinforces Eating Disorders For those in eating disorder recovery, SkinnyTok can be a major trigger, pulling them back into restrictive or compulsive behaviors. Even for those without a history of an eating disorder, repeated exposure to these messages can increase body dissatisfaction and disordered eating patterns.
   
4. It Uses Shame and Guilt as Motivators SkinnyTok often relies on shame and guilt to drive behavior change – two of the least effective and most damaging motivators. Messages like “What’s your excuse?” or “Nothing tastes as good as skinny feels” imply that struggling with food or body image is a personal failure. Shame and guilt don’t lead to sustainable or healthy choices; instead, they fuel cycles of restriction, anxiety, and self-criticism, making it even harder to have a balanced relationship with food and body.
   
5. It Spreads Misinformation About Health and Nutrition Social media isn’t exactly known for evidence-based nutrition advice, and SkinnyTok is no exception. Many videos promote unhealthy and unsustainable diets, misleading viewers into believing that extreme measures are necessary for ‘health’ or ‘beauty.’

How to Combat and Challenge SkinnyTok

If you find yourself doom-scrolling through these harmful messages, or if you’re worried about someone you love being influenced, here are some ways to push back:

• Curate Your Feed – TikTok’s algorithm is powerful, but you can train it. Engage with weight-neutral and intuitive eating content, or find a new topic to explore. Unfollow and block the accounts that promote unhealthy messages or make you feel less than.
  
• Follow Credible, Supportive Voices – Seek out registered dietitians, therapists, and body liberation advocates who share evidence-based, compassionate content. We love:
  • Clara Nosek, RD – @yourdietitianbff 
  • Sammy Previte, RD – @findfoodfreedom
  • Dalina Sota, RD – @yourlatinanutritionist
  • Allyson Ford, LPCC – @bodyjusticetherapist 
  • Stephanie Yeboah, body image advocate and writer – @stephyeboah
  • Hot Fat Guy Club (founded by Alex Frankel) – @hotfatguyclub
    
• Have Honest Conversations – If a friend or loved one’s algorithm has been taken over by SkinnyTok, talk to them about what they’re seeing and how it makes them feel. Encourage a critical view of social media’s unrealistic and unfair standards.
  
• Prioritize Your Well-being – If scrolling through TikTok is making you feel bad about yourself, take a step back and have the same conversation with yourself! Set boundaries with social media and focus on content that uplifts and supports you.
  

How Working with a Dietitian Can Help

Navigating body image pressures and disordered eating messages can feel overwhelming, but you don’t have to do it alone. At Confidently Nourished, our team of registered dietitians specializes in intuitive eating and eating disorder recovery. We help clients develop a healthier relationship with food, break free from toxic diet culture, and build sustainable habits that support both physical and mental well-being.If you’re struggling with the impact of SkinnyTok or diet culture in general, we’re here to help. Reach out today to start working with a compassionate, weight-neutral dietitian who truly understands. Your body deserves respect, nourishment, and care – just as it is.

Sugar gets a lot of bad press. You’ve probably heard that it’s “toxic,” “as addictive as drugs,” or that eating it will automatically lead to health issues like diabetes and inflammation. These messages can make sugar feel like something to fear, but the reality is much more nuanced.

Intuitive eating teaches us that removing moral labels from food – including sugar – is essential for health and well-being. Instead of seeing it as something to control or eliminate, we can take a balanced, evidence-based approach. Let’s break down the five biggest sugar myths we hear from our clients and get to the facts. Then we’ll discuss how to view sugar in a new way.

Myth #1: “Sugar is as addictive as drugs.”

The Truth: Your body isn’t addicted to sugar – restriction is the real culprit.

You’ll often hear claims that sugar triggers the same reward centers in the brain as drugs. While this sounds alarming, here’s the science those grabbing headlines and TikTok videos don’t tell you:

• Many of these studies were done on rats, not humans, and involved food deprivation. The rats didn’t become addicted to sugar itself; they binged on it when they were deprived of food.

• Human studies show that restriction, not sugar, drives intense cravings. When we deprive ourselves of sugar, we may feel out of control around it when we finally allow it. (This is the restrict/binge cycle at play! See myth #4 for more on this.)

• Unlike drugs, sugar does not create withdrawal symptoms or compulsive dependence. Our bodies need food, and our brains require sugar to function – unlike substances, which are not essential to survival.

👉 What this means: Feeling obsessed with sugar is likely a result of dieting and food rules, not a true addiction.

Myth #2: “Sugar causes diabetes.”

The Truth: No single food causes diabetes – context matters.

Diabetes is a complex condition influenced by genetics, lifestyle, and overall eating patterns. Here’s what the science says:

• Type 1 diabetes is an autoimmune condition that has nothing to do with sugar intake.

• Type 2 diabetes is influenced by a multitude of factors, including genetics, stress, movement, and dietary patterns. While excessive added sugar can play a role in blood sugar regulation, so do many other aspects of a person’s life. 

• People with diabetes can eat sugar as part of a balanced diet, often by pairing it with fiber, protein, and fat for blood sugar stability.

👉 What this means: Sugar alone does not cause diabetes. Your overall eating and lifestyle habits matter more than individual foods.

Myth #3: “Sugar is toxic and causes inflammation.”

The Truth: Sugar is not toxic and inflammation is about more than just food.

Some health claims suggest sugar fuels chronic inflammation, but the reality is more complex:

• The body knows how to metabolize sugar. It converts sugar into glucose, which fuels your cells and is your brain’s preferred source of energy.

• Some studies suggest that excessive added sugar may contribute to inflammation, but these studies often involve extreme intakes and don’t account for overall diet quality. 

• Inflammation is influenced by many factors including stress, sleep, movement, and total diet – not just sugar.

👉 What this means: A balanced, sustainable approach is always important when it comes to food, and that includes sugar. Finding balance can be hard for people who have restricted sugar or certain foods in the past. Getting support from a dietitian can be helpful!

Myth #4: “You should cut out sugar completely for better health.”

The Truth: All-or-nothing thinking around sugar leads to more cravings and bingeing.

Eliminating sugar may seem like a “healthy” choice, but it can actually backfire:

• Studies show that rigid food rules lead to binge eating and preoccupation with “forbidden” foods.

• Cutting out sugar completely often results in feeling deprived, leading to a cycle of restriction and overeating.

👉 What this means: Including sugar as part of a varied diet supports a sustainable, balanced approach to eating and helps prevent a restrict-binge cycle.

Myth #5: “Natural sugars (like honey or fruit) are better than refined sugar.”

The Truth: The body processes all sugars similarly.

There’s a common belief that honey, maple syrup, or coconut sugar are better than white sugar, but biologically, sugar is sugar:

• Your body breaks down all sugars into glucose, regardless of the source.

• Yes, whole foods like fruit provide fiber and other nutrients, but honey or maple syrup aren’t inherently “healthier” than table sugar.

• The differences in nutrient content between sugars are minor and don’t make a big impact on overall health.

👉 What this means: You don’t need to avoid refined sugar and only eat “natural” sugars, choose what you prefer! Both can fit into a balanced diet.

So, How Do You View Sugar Neutrally?

Now that we’ve debunked the myths, how can we build a neutral relationship with sugar?

• Give yourself permission. When you allow yourself to eat sugar, it becomes less of a big deal.
• Pay attention to satisfaction. If you want a cookie, set the intention to savor the taste, texture, smell, and the overall experience. Over time, this can help shift your perspective away from guilt thoughts and notice how it makes you feel.
• Look at the big picture. One sweet treat won’t make or break your health – your overall eating pattern matters more, along with many other aspects of life.
• Trust your body. Some days you might want something sweet, and other days you might not. That’s normal!

A lot of this is easier said than done, and some of it may even seem impossible! At Confidently Nourished, we help clients navigate food fears and break free from diet rules. If sugar still feels scary or out of control, you’re not alone. Reach out to work with one of our dietitians and find peace with food – without guilt or restriction.

Part 2: Navigating Choices and Coping with Pressure

Exploring Body Autonomy Without Shame

It’s important to acknowledge that body modification – whether through weight-loss drugs such as GLP-1s, surgery, or any other means – is a personal choice. People are allowed to make decisions about their own bodies. However, if you’re feeling pressured to go down that path, it’s worth asking yourself:

• Is this truly what I want, or is it what I think I should want?
• Am I hoping weight loss will solve deeper struggles with self-worth?
• What messages about weight and beauty have I internalized that are influencing this decision?

There’s no shame in feeling conflicted, but there’s also power in recognizing that weight loss is not a requirement for self-acceptance. Your worth is not dependent on your body size, and body diversity exists – we are not all meant to look the same.

Coping with the Pressure

If the flood of weight-loss ads and conversations about GLP-1s is affecting your mental health, here are some strategies to help:

• Curate Your Media Intake: Mute, unfollow, or take a break from accounts that fuel body dissatisfaction. Some social media apps allow you to block keywords, like “semaglutide” or “GLP.” You don’t have to engage with weight-loss culture.
• Challenge the Narrative: When you catch yourself thinking, “Maybe I should try this too,” pause and ask: Who benefits from me believing this? The weight-loss industry profits from insecurity.
• Reaffirm Your Values: Make a list of the things that truly matter to you – your relationships, passions, experiences, and personal growth. Thinness doesn’t define your worth.
• Seek Support: Whether through a therapist, dietitian, or support group, talking about these struggles can help you process and reframe them.

Reframing the Conversation

The weight-loss industry has always evolved to keep people hooked, whether through crash diets, supplements, or now, injectables. But you don’t have to buy into it. Instead of viewing your body as a project to be managed, what if you approached it with curiosity and compassion?

You are not failing by choosing not to alter your body. You are resisting a system that profits from self-doubt. And that is something worth holding onto.

If you’re struggling with body image or feeling the weight of these messages, you don’t have to navigate this alone. Our dietitians at Confidently Nourished specialize in helping people heal their relationship with food and their bodies. We are here to support you in finding peace with your body by helping you build a more compassionate and sustainable way to relate to it. Reach out today to learn more about how we can help.

It’s impossible to ignore: everywhere you turn, there’s another ad for weight-loss injections, another celebrity crediting an injectable for their body transformation, another social media post about “finally achieving the body they’ve always wanted.” And now, with compounded GLP-1s being sold by MedSpas, subscription services, and online pharmacies, these drugs are becoming even more accessible – sometimes without fully understanding the risks.

For many people in eating disorder recovery, or those who struggle with body image, this cultural moment can feel overwhelming. It reinforces the idea that thinner is always better and that body modification is the solution to self-acceptance. But body diversity is real – people naturally exist in a wide range of shapes and sizes, and the push for weight loss at all costs often ignores the complexities of health and well-being.

If you’re feeling triggered, anxious, or just exhausted by this constant messaging, you’re not alone. Let’s talk about how to navigate this reality without getting pulled back into harmful thought patterns.

Recognizing the Emotional Impact

The normalization of GLP-1 medications for weight loss sends a strong message: bodies are meant to be changed, controlled, and “fixed.” This can be particularly tough for those who have spent years unlearning harmful beliefs about weight and health. It can bring up old eating disorder thoughts, reignite body dissatisfaction, and create a sense of pressure to join in.

Instead of pushing away these emotions, try acknowledging them. Name the discomfort: Are you feeling anger? Anxiety? A deeper fear? Awareness is the first step in preventing these thoughts from dictating your actions.

Unpacking the “Quick Fix” Myth

GLP-1 medications were originally developed for managing diabetes and, more recently, for medical weight management under the supervision of healthcare providers. But the rise of compounded versions – often sold without proper oversight – has led to people using them without medical necessity.

This isn’t the first time we’ve seen a weight-loss drug explode in popularity. In the 1990s, Fen-Phen was hailed as a miracle pill, only to be pulled from the market after it was linked to severe heart and lung damage. Like Fen-Phen, GLP-1s are now being marketed as a game-changer, but we don’t yet know the long-term risks, especially for those using them without medical necessity.

Reframing Body Acceptance and Body Neutrality

Rather than focusing on changing your body, consider working toward a new relationship with it. Body acceptance and body neutrality offer a sustainable, compassionate way to shift how you see yourself.

• Body acceptance means recognizing that your body deserves respect, care, and kindness no matter what it looks like. You don’t have to love it all the time, but all bodies – including yours – are worthy.
• Body neutrality takes the focus off appearance altogether. Instead of seeing your body as something to be judged, shift toward appreciating what it does for you – whether that’s carrying you through a walk, allowing you to connect with loved ones, or experiencing joy and creativity.

If you’re struggling with body image or feeling the weight of these messages, you don’t have to navigate this alone. Our dietitians at Confidently Nourished specialize in helping people heal their relationship with food and their bodies. We are here to support you in finding peace with your body by helping you build a more compassionate and sustainable way to relate to it. Reach out today to learn more about how we can help.

 This recipe uses the original, rich ingredients that create both taste and texture. There’s no pressure to swap for low-sugar, fat-free, or “diet” versions unless those choices truly support your personal preferences or health needs.

While ingredient swaps have their place, we encourage you to enjoy the full experience of this delicious pumpkin bread just as it is. Intuitive eating principles like challenging the food police remind us that no food is inherently “good” or “bad.” Honoring your cravings with authentic ingredients helps build trust in your body’s ability to guide you, bringing both satisfaction and a more peaceful relationship with food in the long run. (Bonus – listen to this podcast by the dietitians at “What the Actual Fork” podcast to learn even more!)

We know that developing this type of relationship with food can be challenging, especially with so many mixed messages. That’s why working with a dietitian can be so helpful. Our team is here to support you as you explore intuitive eating and make peace with food, including learning to trust yourself around all kinds of foods – like this delicious pumpkin bread! With guidance and support, you’ll feel more confident in nourishing your body without guilt or restriction, allowing you to enjoy food for its taste and satisfaction, rather than focusing on external rules or diet trends.

If you’re ready, schedule here and then enjoy this recipe!

Pumpkin Bread

---

5 Stars 4 Stars 3 Stars 2 Stars 1 Star

No reviews

• Author: Heather Lasco, RD
• Total Time: 75 minutes
• Yield: 1 loaf

Print Recipe

Pin Recipe

Description

This recipe embraces the original rich ingredients that provide both taste and texture. There’s no need to substitute with low-sugar, fat-free, or “diet” versions unless those options genuinely align with your preferences or health needs.

---

Ingredients

Ingredients:

• 3 1/3 cups all-purpose flour

• 1 1/2 tsp salt

• 2 tsp baking soda

• 1 1/2 tsp ground cinnamon

• 1/2 tsp ground nutmeg

• 1/4 tsp ground cloves

• 1/4 tsp ground allspice

• 1/4 tsp ground ginger

• 2 cups granulated sugar

• 1/2 cup brown sugar

• 1 cup canola oil (or vegetable oil)

• 4 eggs, large

• 1 (15 oz) can pumpkin puree (not pumpkin pie filling)

• 2/3 cup water

• 1 tsp vanilla extract

Crumble Topping Ingredients:

• 1/2 cup butter, cold and cubed

• 1/2 cup brown sugar

• 3/4 cup all-purpose flour

• 1 tsp ground cinnamon

Cook Mode Prevent your screen from going dark

---

Instructions

Instructions:

 

1. Preheat the oven to 350°F and grease two 8×4 bread pans (Optionally, place parchment paper in the bottom and grease with baking spray).

2. In a large bowl, mix flour, salt, baking soda, cinnamon, nutmeg, cloves, allspice, and ginger together.

3. Add granulated sugar and brown sugar; mix until combined.

4. Add oil and mix until just combined (the mix will be dry).

5. Add the eggs, 2 at a time, mixing after each addition (the mixture will still be somewhat dry).

6. Add pumpkin puree, water, and vanilla extract, mixing until well combined.

7. Divide the batter between the two bread pans. Set aside.

8. For the crumble topping, in a separate bowl, mix flour, brown sugar, and cinnamon together. Cut in the butter with a fork or pastry cutter until it resembles coarse crumbs.

9. Sprinkle the topping evenly over both batters.

10. Bake for 55-65 minutes. (Cover with tinfoil if the crumble starts to brown too much.)

11. Allow to cool completely before slicing, serving, and enjoying!

• Prep Time: 20 minutes
• Cook Time: 55 minutes

Gentle Nutrition Facts

Here are some gentle nutrition facts about this pumpkin bread recipe, focusing on balance of nutrients, satisfaction, and nourishment rather than restrictive details:

1. Carbohydrates for Energy:
   Carbohydrates in this recipe, like those from flour and sugars, provide the quick energy we need throughout the day. Pumpkin adds a natural, fiber-rich source of carbs that can help maintain steady energy levels, making this a satisfying treat that won’t leave you feeling depleted.
2. Fats for Flavor and Fullness:
   The canola oil and butter in the recipe contribute essential fats that not only create a moist texture and rich taste but also help you feel full and satisfied. Fats are necessary for absorbing fat-soluble vitamins (like vitamin A from pumpkin), making this bread a cozy, nourishing option.
3. Protein for Structure and Satiety:
   Eggs bring structure to the bread and add a touch of protein, which helps with satiety and supports muscles, skin, and other tissues. Protein is often what rounds out a snack or meal, making it more satisfying.
4. Vitamins for Wellness:
   • Vitamin A from pumpkin is great for vision, immunity, and skin health.
   • B Vitamins from flour and eggs contribute to energy metabolism, supporting brain health and mood balance.
5. Fiber for Digestion and Satisfaction:
   The pumpkin puree provides fiber, a type of carbohydrate that supports gut health and keeps you feeling full. Fiber also slows down digestion, helping balance blood sugar levels and making this bread a little more sustaining.
6. Spices for Flavor:
   Warming spices like cinnamon, nutmeg, ginger, and cloves don’t just add depth and seasonal flavor—they also contain antioxidants.

These gentle nutrition facts reflect a nourishing balance of macronutrients, vitamins, and fiber, making this pumpkin bread both flavorful and filling. Enjoying a slice as part of a balanced approach to eating allows you to fully experience the taste, texture, and satisfaction without any guilt.

This black-and-white thinking can harm our relationship with food, making us feel guilty or ashamed for eating certain things. Overtime, we may internalize this – thinking we ourselves are “good” or “bad” for simply eating or enjoying food. It often leads to a cycle of restriction and binging, increased stress around food, and a distorted view of what healthy eating truly means.

We want to share why no foods are categorically “good” or “bad,” and how embracing intuitive eating can transform this mindset, improve physical health, and enhance your relationship with food.

Reflecting on Your Personal Food Journey

When you find yourself asking the question, “what foods are good to eat?” you might find that you are seeking more than just nutrition advice. This question might be neutral, but it often reflects something deeper. Exploring your intentions can be an important experience, one that goes beyond simply knowing what’s on your plate.

Why do you want to know which foods are “good” to eat? Is it to improve your health or change your body? Perhaps to enjoy food without guilt? Understanding your motivations can help you approach food with curiosity rather than fear. Reflect on these questions:

• What are you hoping to achieve by changing your eating habits?
• How do you currently feel about the foods you eat?
• What emotions come up when you think about making different food choices?

Understanding and Applying Intuitive Eating

Maybe you can remember how you ate before diet culture and food rules existed. Intuitive eating is a philosophy that brings us back to that place. This set of 10 principles promotes a healthy relationship with food by encouraging you to trust your body’s signals and make peace with food. Two of those key principles of intuitive eating are particularly relevant here:

Making Peace with Food: This principle is about giving yourself unconditional permission to eat. When you stop categorizing foods as good or bad, you can begin to enjoy food without guilt and truly listen to what your body needs.

Challenging the Food Police: The “food police” are the voices in your head (or from external sources) that tell you certain foods are bad and should be avoided. Challenging these thoughts helps to silence the guilt and shame associated with eating certain foods and promotes a healthier, more balanced relationship with food.

Tips to Challenge the Food Police and Build Trust

Rebuilding trust with your body is essential to developing a healthy relationship with food. Trust allows you to respond to your cravings and your hunger and fullness cues. Here are a few ways to build this trust:

1. Challenge and Reframe Negative Thoughts: When you catch yourself caught in this pattern of thinking, ask yourself where that belief came from, if it’s truly valid, and if it’s useful to you. Replace negative thoughts with more neutral ones, such as “All foods have a place in my diet.”

2. Listen to Your Body: Pay attention to how different foods make you feel. Notice how your body responds to various foods without judgment. Over time, you’ll learn which foods make you feel energized and satisfied. All while figuring out which foods are good to eat for you and your body.

3. Remove Restrictions: Allow yourself to eat a variety of foods without imposing strict rules. By doing so, you reduce the likelihood of overindulging and increase your satisfaction with your meals.

4. Educate Yourself: Learn about the nutritional value of different foods without placing them on a moral pedestal. Understanding that all foods can provide some form of nourishment can help you make more informed choices.

5. Practice Self-Compassion: When you find yourself labeling foods as good or bad, remind yourself that all foods can fit into a balanced diet. Be kind to yourself and recognize that no single food choice defines you or  your health.

Final Thoughts

No food is categorically “good” or “bad.” Embracing intuitive eating and challenging the food police can lead to a healthier mindset, improved physical health, and a better relationship with food. At Confidently Nourished, our dietitians are here to support you in this journey and help you figure out what foods are good to eat for you, an individualized all-foods fit approach.

If you’re ready to make peace with food and trust your body’s intuition, contact us today to schedule a session. Let’s work together to help you find joy and nourishment in your eating habits.

At Confidently Nourished, we embrace a weight-neutral philosophy that honors your body and fosters a positive relationship with food. Let’s dive into what Intuitive Eating is all about and how you can start incorporating its principles into your life.

The 10 Principles of Intuitive Eating

Each principle of Intuitive Eating guides you towards a healthier and more balanced relationship with food and your body. Below, we share an overview of these principles along with practical tips to help you start your journey.

1. Reject the Diet Mentality: Let go of restrictive diets and embrace a mindset that values your bodys’ natural cues for hunger and fullness, focusing on long-term well being over short-term fixes.

Tip: Create a mantra to repeat whenever diet thoughts creep in, such as “I deserve to eat without guilt.” Replace diet-focused media with content that promotes body acceptance.

2. Honor Your Hunger: Trust and listen to your body’s signals for nourishment and give yourself permission to eat when hungry, recognizing that hunger is a normal and important sensation.

Tip: Identify your personal hunger cues and ensure you’re eating regularly throughout the day. Prepare easy, nourishing snacks to keep on hand for when hunger strikes.

3. Make Peace with Food: Eliminate food judgments and allow yourself to enjoy all foods without guilt or categorizing them as “good” or “bad,” fostering a healthier relationship with what you eat.

Tip: Practice including “forbidden” foods in your meals in a mindful way, savoring their flavors and textures. Remind yourself that all foods can fit into a balanced diet.

4. Challenge the Food Police: Challenge the inner critic that enforces food rules and guilt, replacing it with self compassion and kindness towards your eating choices.

Tip: Work with a dietitian to help challenge these inner thoughts with nutrition science and self compassion. Treat yourself with the same kindness you’d offer a friend.

5. Respect Your Fullness: Savor your meals and seek satisfaction by choosing foods that genuinely please you, promoting a more fulfilling eating experience. Tune into your body’s signals that tell you you’re no longer hungry and feel satisfied. 

Tip: Pause midway through your meals to check in with your hunger and fullness sensation. What is your body telling you? Learn how your body communicates.

6. Discover the Satisfaction Factor: Savor your meals and seek satisfaction by choosing foods that genuinely please you, promoting a more fulfilling eating experience.

Tip: Set the scene for a pleasant eating experience by creating a calm environment, free of distractions. Experiment with different flavors, textures, and cuisines to discover what brings you joy.

7. Honor Your Emotions Without Using Food:Develop alternative ways to address emotions and stress, reducing reliance on food as a coping mechanism. Using food as a way to manage emotions isn’t inherently wrong. The goal is to expand the tools in your metaphorical toolbox!

Tip: Expand your self care/coping skill toolkit with activities that bring you joy and comfort, such as journaling, walking, or calling a friend. Remember you have many tools to support yourself, including food.

8. Respect Your Body: Accept and appreciate your body as it is, focusing on function and well-being rather than pursuing an idealized body shape or size. Concepts like body neutrality are supportive of this!

Tip: Wear clothes that fit well and make you feel good about yourself and in your current body. Donate items that don’t fit or make you uncomfortable.

9. Move to Feel the Difference: Engage in physical activity that brings joy and energy, rather than solely as a means to control your weight.

Tip: Choose to engage in physical activities that you genuinely enjoy. This shift can make movement joyful, rather than punishing.

10. Honor Your Health with Gentle Nutrition: Make choices that support your overall well-being, recognizing that no single meal or snack defines your health, and aiming for balanced, nourishing, and satisfying eating patterns over time. Research shows that following this approach benefits an individual’s holistic health.

Tip: Consider what you have available that is satisfying while aiming to include a variety of food groups in your meals. Work with a dietitian to better understand how to use nutrition information to support your overall well-being!

What People on the Internet Say About Intuitive Eating

You might have come across various opinions about Intuitive Eating on social media. We want to debunk some of the myths you may have heard!

Myth 1: Intuitive Eating means eating junk food all the time.

Reality: Intuitive Eating encourages you to listen to your body’s cravings and hunger cues, which often naturally balance out over time. It’s about finding pleasure in nourishing your body with a variety of foods.

Myth 2: Intuitive Eating ignores health and nutrition.

Reality: Intuitive Eating includes a principle called “Honor Your Health with Gentle Nutrition,” which focuses on making food choices that feel good and are good for your body without strict rules or deprivation. The creators of this approach encourage people to address the other principles first, so that nutrition can add to your life, rather than limit you.

Myth 3: Intuitive Eating leads to overeating.

Reality: While you might eat more initially as you make peace with previously restricted foods, over time Intuitive Eating helps you tune into your body’s signals and naturally find a balance.

How Our Team Can Support Your Journey

Embracing Intuitive Eating can be a rewarding and transformative experience, but it can also feel challenging at times. At Confidently Nourished, we are dedicated to providing you with the support and guidance you need and deserve. Our team of compassionate dietitians is here to offer personalized strategies and a safe space to explore these principles.

If you’re ready to break free from the cycle of dieting and discover a more joyful and balanced relationship with food, we’re here to help. Contact us today to schedule a session and take the first step towards embracing Intuitive Eating.

Here at Confidently Nourished, we understand the complexity and emotions surrounding some of these thoughts. We’re here to support you in tuning down some of that food noise.

Why Food Preoccupation Happens

Thinking about food all the time can be exhausting and frustrating. There are several reasons why this might happen:

1. Dieting: When you’re on a diet, you often think about what you can and cannot eat. This focus on restriction can lead to increased thoughts about food.
2. Not Eating Enough: If you’re not eating enough to meet your body’s needs, your brain will signal hunger, causing you to think about food more frequently. Consider this – our bodies can’t use words to speak to us. Instead, it uses other systems in our body to let us know we are hungry – this includes our brain and thoughts!
3. Restricting Certain Foods: Labeling certain foods as “bad” or off-limits can make them more appealing and lead to an obsession with these “forbidden” items.

The Role of Dieting and Restriction

Living in a culture focused on thinness often promotes restriction and control, which can have the opposite effect, leading to an obsession with food. Here’s why:

• Scarcity Mindset: When you restrict certain foods, your body and mind enter a scarcity mindset, intensifying cravings and preoccupation with those foods.
• Biological Response: Your body’s natural response to not getting enough food is to increase hunger signals, leading to more thoughts about food as it tries to ensure you eat enough to survive. Your body doesn’t know you are choosing to eat less or restrict certain foods. Your body is actually trying to protect and nourish itself by encouraging you to eat! Interesting in reading the research on why you can’t stop thinking about food? Check out this article.
• Psychological Impact: Restricting food can lead to feelings of deprivation, making you think about food even more.

3 Tips to Reduce Food Preoccupation

By using principles of intuitive eating, you can start to reduce food preoccupation and develop a healthier relationship with food:

1. Honor Your Hunger
   • Pay attention to your hunger cues and eat when you’re hungry. Ignoring hunger can lead to increased thoughts about food and eventual overeating.
   • Aim to eat regular, balanced meals and snacks throughout the day to keep your body nourished and prevent excessive hunger and thoughts.
2. Make Peace with Food
   • Give yourself unconditional permission to eat all types of foods. When no food is off-limits, the desire to overeat those foods diminishes. This means less time spent thinking about food.
3. Challenge the Food Police
   • Challenge thoughts that label foods as “good” or “bad.” Understand that all foods can fit into a balanced diet. Remind yourself that eating is a natural and necessary part of life.

How Our Team Can Support You

Do those tips feel easier said than done? Don’t worry. At Confidently Nourished, our team of dietitians specializes in providing support with all that and more. We know that overcoming food preoccupation can be challenging, but you don’t have to do it alone. Here’s how we can help:

• Personalized Support: We offer one-on-one nutrition therapy sessions tailored to your unique needs and goals.
• Compassionate Guidance: Our dietitians provide a safe, non-judgmental space to explore and address your relationship with food.
• Practical Tools: We equip you with practical tools and strategies to honor your hunger, make peace with food, and challenge the learned rules and restrictions you may have.

If you’re tired of constantly thinking about food and want to develop a healthier relationship with eating, we’re here to help. Contact us today to schedule a session and start your journey towards food freedom and body acceptance.

By embracing intuitive eating and seeking support, you can reduce the food noise and bring the focus back to what brings you joy in life.

*Please know this is not medical advice, but rather a source of information to support your decision making process. Much of this information is sourced from Size Inclusive Medicine, which we encourage you to explore as well.*

Understanding Ozempic and Wegovy

Ozempic and Wegovy are GLP-1 agonists that were initially developed to manage type 2 diabetes but have gained significant popularity for their weight loss benefits. These medications work by mimicking a hormone that helps regulate blood sugar, reduce appetite, and slow digestion.

Why Would a Person Consider Ozempic and Wegovy?

• A Medical Diagnosis:
  • Weight loss is often seen as a one-size-fits all method to alleviate symptoms of a chronic condition. While some people do need these medications to help manage specific conditions, it’s important to know that health behaviors may support management for many individuals as well. This is where the concepts at Heath at Every Size comes in. HAES promotes the idea that people of all sizes can adopt healthy behaviors to improve their well-being, regardless of whether they lose weight. It encourages a focus on overall health, including mental and emotional well-being, rather than just the number on the scale. Here is a library of resources about how this concept applies to certain conditions.
• Diet Culture:
  • In a society that often emphasizes thinness and equates it with health and success, the pressure to lose weight is everywhere. This pressure can come from the media, family, even healthcare providers. The promise of rapid weight loss with medications like Ozempic and Wegovy is enticing, especially when diet after diet has not given your ideal results.

In short – your desire to lose weight with these drugs makes sense! However, it’s crucial to understand that these medications are not a magic solution and come with their own set of considerations and potential drawbacks.

5 Aspects to Consider Before Using These Medications

1. Temporary Solution: Studies have shown that weight loss achieved with these medications can be regained once you stop taking them. This can be particularly challenging for your mental health and body image.
2. Impact on Relationship with Food: While these medications can reduce your appetite, they do not address underlying issues related to your relationship with food. For those with eating disorders or disordered eating, this can potentially worsen these issues or create new ones.
3. Mental Health and Emotional Consequences: Many of us have experienced the emotional journey of weight loss and potential weight regain. Consider how this might affect your mental health and self-esteem.
4. Side Effects: Common side effects include nausea, vomiting, diarrhea, and constipation. There are also risks of more serious side effects like pancreatitis and gallbladder issues.
5. Medical Supervision: It is crucial to use these medications under the continuous supervision of a healthcare professional to monitor side effects and overall health.

Mental Health Effects of Stopping Ozempic and Wegovy

• Dissatisfaction with Body Image: Experiencing weight loss followed by weight gain can put stress on your relationship with your body. This might lead to or worsen harmful thoughts about food and body image, along with guilt and shame.
• Feelings of Anxiety About Hunger: After stopping the medication, normal hunger cues may feel overwhelming, again leading to stress and fear around food. You might feel like you’re binge eating or be frustrated by strong cravings.
• Compensation Behaviors: To compensate for no longer taking the medication, you might engage in disordered eating behaviors like restrictive eating, purging, or over-exercising. These behaviors can escalate and impact long term physical and mental well-being.

Another Option: Weight-Neutral and Intuitive Eating Approach

With all the increased noise around these medications and  weight loss, it may feel like there is no other option. But remember, you are empowered to make your own choice and there is another route to consider. Choosing a weight-neutral approach means focusing on health and well-being rather than the number on the scale. Intuitive eating encourages you to honor your body’s hunger and fullness cues, fostering a healthier and sustainable relationship with food and yourself. This approach is also associated with improved physical and mental health outcomes.

Making an Empowered Choice

Yes, some people may benefit from these medications, but before deciding to use Ozempic or Wegovy, consider the following questions:

• What are my motivations for wanting to lose weight with these drugs?
• How might weight loss or regain impact my mental health and body image?
• Am I addressing underlying issues related to my relationship with food and body?
• Do I have a support system in place, including healthcare providers and mental health professionals?

Getting Support

While Ozempic and Wegovy can be effective tools for certain diagnoses, they are not a one-size-fits-all solution, especially for those struggling with eating disorders or disordered eating. It’s essential to be aware of the benefits and risks as you consider how these medications might affect your overall well-being.

If you are considering these medications and need guidance, our personalized nutrition therapy sessions can provide tailored support to your unique needs. Contact us today to schedule your first session and learn more about how we can help you make an informed and empowered choice.

The foundation of intuitive eating is made up of 10 principles, but the principle of gentle nutrition is often saved for last. Putting off talking about nutrition might seem counter-intuitive, but there’s a good reason for it! In today’s blog post, we’ll explain what “gentle nutrition” means, why it comes later in your journey toward intuitive eating, and how to put it to practice. 

What is Gentle Nutrition?

In their books, dietitians and co-creators of Intuitive Eating, Elyse Resch and Evelyn Tribole talk in depth about gentle nutrition. On the intuitive eating website, they define “gentle nutrition” as: 

“Make food choices that honor your health and taste buds while making you feel good. Remember that you don’t have to eat perfectly to be healthy. You will not suddenly get a nutrient deficiency or become unhealthy, from one snack, one meal, or one day of eating. It’s what you eat consistently over time that matters. Progress, not perfection, is what counts.”

As mentioned previously, gentle nutrition is the last principle of intuitive eating, and this is intentional! Most of the time, nutrition has to be put on the backburner when you’re trying to improve your relationship with food and become an intuitive eater. This is due to the critical step of making peace with food and letting go of diet culture messaging and influences that must occur BEFORE focusing on nutrition. If this step is skipped, you’ll lack a solid foundation for a healthy relationship with food and are more likely to turn gentle nutrition into another diet rather than true intuitive eating.

Examples of Gentle Nutrition

• Adding pasta made from chickpeas or lentils to your meal to give it a protein and fiber boost. Which may help you feel more full and satisfied after. 
• Packing some veggies and hummus for a snack instead of grabbing a candy bar because you found that choosing the candy results in an energy crash an hour later. 
• Choosing to put different fruits and vegetables in your morning smoothie so you can give your body a dose of vitamins and minerals that can be good for your health and help keep you from getting sick.
• Playing around with your portion sizes by eating more or less food or different kinds of food because you found that you’re not feeling so great after meals.

The Pyramid of Nutrition Priorities

As you can see in the image above, there is an order of importance when it comes to nutrition. This is the pyramid to nutrition priorities when it comes to your diet (credit to Eric Helms). Here are the different levels explained: 

1. Calories are first & MOST important: Eating enough food is our main priority and this is our foundation for nutrition.
2. Macronutrients are next: This is important to ensure that you are eating a variety of foods to make sure that you’re satisfying your various nutrient demands. This means including carbs, protein, and fat in your meals and snacks. 
3. Micronutrients: Often forgotten about but very important. Think of macronutrients as being the gas in your car, micronutrients (vitamins and minerals) are the oil and lubricants. 
4. Meal timing: Has importance but not as much as most people think. This might look like consuming enough before and after exercise to help your body exercise and recover properly.  
5. Supplements: Although supplements can help with filling any nutritional gaps, they should not be used in place of eating adequately. 

Gentle Nutrition Tip #1: Aim for a wide variety of foods

As humans, we’re hardwired to crave different things, and that’s because eating a wide range of foods helps us make sure we’re getting enough nutrition. Different foods have different nutrients, so eating a wide variety of foods (not just fruits and vegetables, but also proteins, fats, nuts and seeds, and carbohydrate, etc.) protects us from nutrient deficiencies, makes sure we get enough nutrients, and gives us plenty of phytonutrients that fight disease.

You can add more variety to your meals by trying new foods, changing up your spices, or trying out new recipes. Look at what you already eat and see if there are any areas where you might be interested and willing to try to add more nutrition.

Gentle Nutrition Tip #2: Discover the satisfaction factor with food

There are numerous factors that go into the satisfaction of an eating experience, and they extend beyond just the taste of the food. The location or environment, including the people you are surrounded by, the taste and quality of the food, cravings, and eating enough to be comfortably full and nourished all impact satisfaction. Here are some tips for increasing satisfaction after a meal or snack: 

1. Ask yourself what you really want to eat. Do you feel like something sweet, savory, salty, crunchy, soft, creamy, tart, rich, bitter, spicy or bland?
2. Keep a variety of foods available, when possible. Having options means you set yourself up for a more satisfactory meal or snack. 
3. Make your eating experience more enjoyable. Sit down at the table and have a set time for eating. Try to avoid distractions (aka put the electronics away) while eating so you can be more mindful. 
4. Check in during the meal to assess your level of satisfaction. Pausing frequently to assess how you’re feeling can help you decide when to stop eating to promote health, energy, comfort and fullness.

Gentle Nutrition Tip #3: Focus on addition, not subtraction

Most diet advice and diets in general focuses on restriction – ways to eat less, limit certain foods, “healthy” food swaps. With intuitive eating, all foods fit, and all foods have the same moral value (aka you’re not a “bad” person for having a cookie, just like you’re not morally “good” for having a salad), but of course, some foods are more nutrient-dense than others. Here are some ways that you can focus on addition, not subtraction when it comes to nutrition: 

• How can you include more fruit? Can you include a side of fruit with your breakfast or add it to your snacks? 
• How can you include more vegetables? Can you scramble spinach into your morning eggs, add more veggies to your lunch and dinner meals?
• How can you include more whole grains? Can you switch your morning English muffin to whole grain, pack whole grain crackers to pair with hummus for a snack? 

Bottom Line

Not everyone reading this will be ready for gentle nutrition… and that’s OK! If diet mindset is strongly ingrained in you, or if you’re actively involved in an eating disorder/disordered eating, it’s best to start by healing your relationship with food. Wherever you are in your journey, we’re here to help! You can schedule a free call with us here today!