Mission: Nutrition Intuition

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Check out these Festive Gingerbread Muffins- perfect for that Christmas Day brunch! 🎄✨😍. . Ingredients: 1/4 cup melted coconut oil 1/4 cup unsweetened applesauce 1 egg 1/2 cup light sour cream 1/2 cup molasses 1/2 cup almond milk 1/3 cup brown sugar 1 tsp vanilla 1 cup whole wheat flour 1.5 cups flour 1.5 tsp baking soda 2 tsp cinnamon 1 tbsp ginger 1 tsp nutmeg 1/2 tsp allspice 1/2 tsp cloves Turbinado sugar for topping (optional) Directions: 1. Preheat oven to 375 F. Line a muffin tin with papers and set aside. 2. In a large bowl, whisk together applesauce, egg, sour cream, molasses, almond milk and vanilla. Allow mixture to sit at room temp for about 10 Mins so that the coconut oil remains liquid when mixed in. Mix in melted coconut oil. 3. In another bowl, mix together flours, spices and baking soda until well combined. Add dry ingredients to wet and mix just until combined. 4. Divide muffin batter evenly in muffin tin. Place in oven and bake for 17- 20 mins or until a toothpick comes out clean when inserted. Enjoy! Recipe & Photo by: Brittaney Berendsen RD, P.H.Ec.
Earlier this week, we talked about some strategies for dealing with diet talk. Check out the list below AND our graphics for some suggested responses for dealing with diet talk 🗣️. Your approach can be gentle (redirect conversation) or more direct (letting them know that you specifically do not engage in diet talk) 🙅🏻‍♀️. . ✨Change the Conversation✨. . 💭I’d rather talk about anything other than your diet! Did you watch the new [movie/ music video/ sports clip]?. . 💭I get that you are excited to talk about your diet, but I’m working on healing my relationship to food, so I’d rather we talk about anything else. . 💭Hearing you talk about this is upsetting to me. So can we change the topic?. . ✨Gently Educate & Set Boundaries✨. . 💭I think it’s better that we don’t talk about people’s bodies. . 💭This house is a weight-talk free zone. . 💭I’m just thankful that I have a body that does so much for me every day. . 💭I’m just thankful to be here and to be able to enjoy this food with people that I care about.. . 💭I think that focusing so much on food rules can actually be very unhealthy. . 💭Life is too short to worry so much about food-so I choose to focus on other things. . 💭I’m working on getting to a healthy place around food and that kind of diet talk makes it much harder for me.  Would you mind if we both refrained from talking about our food choices and talked about something else instead?. . 💭This house is a weight-talk free zone. . ✨When someone makes a comment on your weight/ if you have lost weight✨. . 💭I think it’s better that we don’t talk about people’s bodies. . 💭Nope (with a smile). . 💭Nope, I just look great. . 💭What does looking great have anything to do with my weight?. . ✨A few snarky/ sarcastic suggestions (not recommended but fun to imagine)✨. . 💭Thanks for sharing that huge list of foods you avoid because of your diet. I am getting laser surgery for my toe fungus next week. Sorry, I thought we were oversharing. . 💬What are some of your favorites?. . 📚Sources: . Psychology Today, Real Life RD, Nourish RX, The Intuitive Eating Workbook.
Last week we talked about what diet talk is and how to spot it 🧐 This week we are going to address what you can do to manage the diet talk around you 👊🏼. . Understand that diet talk is reflective of a person’s issues/ struggles around food and their body. Embrace the fact that you are on a better path towards body acceptance and a healthier relationship with food 🧖🏻‍♀️🧖🏼‍♀️. . ✨Create an Anti-Diet Bubble✨. . Just because someone wants to talk about their diet, does not mean that you must sit there and listen 🙅🏻‍♀️. You have the right to remove yourself from these conversations. Simply put, surround yourself with people who don’t engage in diet talk, food shaming or body shaming 💬. You can do this by unfollowing pages & social media accounts that heavily promote diet talk/ mentality and restrict your time in triggering environments (i.e. the water cooler at work) 🚫. Finding a supportive circle may be hard to find at first; you may want to look into supportive online communities, blogs or podcasts to get you started. Continue to work at developing your own understanding of Intuitive Eating/ Body Acceptance. Live the values that you learn and share them with others to help reframe diet-driven conversations 💭. . ✨Set Boundaries✨. . You have the right to set boundaries in your relationships. People who truly value you and care will respect those boundaries. Even if you once participated in diet talk or body shaming at one point with this person, you have the right to communicate that your values, beliefs and boundaries have changed. You will likely have to remind someone more than once that you don’t engage in these types of conversations. Remember that diet culture/ talk is mainstream and sometimes people don’t even realize they are doing it 🤷🏼‍♀️. . ✨Decide if you want to educate people on Non-Diet Culture✨. . Once you have created boundaries, you can decide how much or how little you share of your own perspective 🗣️. Some individuals may be baffled that you don’t want to talk about their latest diet tirade and may have a hard time imagining trusting their bodies. . 👇🏼👇🏼👇🏼Continued in comments!
Another great idea on how to repurpose that leftover Thanksgiving or Christmas Turkey! Check out this Butternut Squash Ravioli! 🍽️. . Makes 4️⃣ servings. . Ingredients: 1 lb butternut squash ravioli (I picked mine up at Costco) 2 tbsp butter 2 cups butternut squash (I used the frozen @preschoice butternut squash- such a time saver!) . . 1 tsp pumpkin pie spice 2 tbsp brown sugar 2 tbsp olive oil 2 shallots, peeled and sliced 2 cloves garlic, minced 2 roasted red peppers, chopped 1 large bag spinach 2 cups chopped cooked turkey OR 1lb cooked lean ground turkey 1/3 cup chopped sage 1 cup grated parmesan cheese 1/3 cup toasted pine nuts Balsamic Reduction Salt and pepper to taste Directions: 1. Preheat oven to 375F. Line a baking sheet with foil and set aside. 2. In a bowl, toss butternut squash in olive oil, pumpkin pie spice, brown sugar, salt and pepper to coat. Spread squash out in an even layer on the baking sheet. Place squash in the oven and bake for 20- 25 minutes or until tender, turning halfway through baking. 3. Fill a large pot with water and bring to a boil. Add ravioli and cook according to package directions. Once ravioli is cooked and drained, toss in butter and salt/ pepper, set aside. 4. In a skillet, heat olive oil over medium heat. Add shallots and garlic and saute until fragrant. Add spinach and 3-4 tbsp of water. Cook until spinach is wilted and all water is absorbed. 5. Divide the ravioli into 4 bowls or containers, top with sauteed veggies, butternut squash, turkey, chopped sage, parmesan cheese and toasted pine nuts. Enjoy! . . 👩🏻‍🍳 Recipe & Photo by: Brittaney Berendsen RD, P.H.Ec.

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