This week I review the Intuitive Eating principle #9 Exercise: Feel the Difference. I dive into this principle with Natalie Hastings a Registered Dietitian located in northern Ontario. She shares her wisdom and advice for anyone interested in improving their relationship to movement. 

Here is what we chat about:

- Explore the word exercise and what people typically think this includes.

- How exercise is usually measured  in diet culture.

- How movement and physical activity can be more inclusive and resonate better with listeners. What this looks like and can be for people. 

- The two components to physical activity that impact health.

- How we can pursue movement in a more positive manner.

- Natalie shares her tips when engaging in joyful movement.

- She also shares her personal experience of how her relationship with movement has changed overtime. 

- Review warning signs of problematic relationship with exercise.

You can connect with Natalie by:

Instagram: @_wild_chive

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As always if you would like a question answered on a future episode send a DM to my podcast Instagram account at @dietculturedropoutpodcast

This week I review the principle #8 Respect Your Body. I dive into this principle with Renee Hamati a Zumba instructor and Intuitive Eating Counsellor.

In this loaded episode we cover:

- How do you begin to define body respect?

- Is this place accessible to everyone?

- Renee's journey with respecting her body and how this has evolved for her. 

- What are some ways to begin showing your body respect?

- Explain how you can measure one’s body appreciation and positive body image.

You can connect with Renee by

Instagram: @sensiblyyou

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As always if you would like a question answered on a future episode send a DM to my podcast Instagram account at @dietculturedropoutpodcast

This week I review the principle #7 Cope with Your Feelings With Kindness. I dive into this principle with Dr. Megan Gallagher a Clinical Psychologist at Integrated Wellness in Ottawa.

In this loaded episode we cover:

What coping mechanisms are

Why they are essential and can build a sense of resilience

What influences the development of various coping mechanisms (hear, see, and life experience)

Emotional eating and explore how it can be supportive

Identify when unattuned eating is happening and if it is supportive

How to approach emotional eating with kindness and self-compassion

How to be proactive in changing your typical patterns to move away from autopilot mode

Website: www.integratedottawa.ca

Instagram: @dr.meagan.gallagher

Facebook: Dr. Meagan Gallagher, C.Psych.

Resources mentioned:

Self-Compassion workbook 

Nervous system book

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As always if you would like a question answered on a future episode send a DM to my podcast Instagram account at @dietculturedropoutpodcast

This week I review the 6th principle which is discover the satisfaction factor. I dive into this principle with a dietitian colleague Erin Jenkins.

In this loaded episode we cover:

- Our own personal food culture experience where satisfaction was present

- Why satisfaction is not the norm in Western cultures and why that is a big problem

- How one gets started with this process?

- Various sensory considerations you should consider 

- How hunger and fullness impact this principle

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As always if you would like a question answered on a future episode send a DM to my podcast Instagram account at @dietculturedropoutpodcast

Up next in the Intuitive Eating series is principle #5 Feel Your Fullness. I am joined with Christine McPhail. A Registered Dietitian who is also working on her Master of Arts in Counselling Psychology.

In this episode we:

- Attempt to describe fullness 

- Describe common barriers to experiencing fullness

- Discuss the factors that influence fullness

- Explain the ways diet culture gets people to trick their fullness cues

- Reassure you that feeling fullness is a normal part of the eating experience 

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As always if you would like a question answered on a future episode send a DM to my podcast Instagram account at @dietculturedropoutpodcast

Come join the conversation I had with Lori Short- Zamudio a kick ass non-diet Registered Dietitian. We talk about the fourth principle of Intuitive Eating which is Challenging the Food Police. 

This episode is jam packed! Here is what we cover:

- We start off by Lori sharing extensively her identities or privileges. Adding in a few more layers of identity that have not been covered so far.

- She shares her recent experience with diet culture coming up in this non-diet dietitian's life

- Who and what the food police is?

- When does this “food guilt” belief systems start to develop for people?

- Tips for defending the food police?

- How does one start to evaluate their belief system about food and their body?

- Along with some first steps at the process of tackling the food police

Connect with Lori on her website at www.unapologeticallymerd.com or on Instagram @lorishortzamudiord

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As always if you would like a question answered on a future podcast episode please send me a DM to my podcast Instagram account at @dietculturedropoutpodcast.

Come join the conversation I had with Kalin Herbach an Alberta based Registered Dietitian. We talk about the third principle of Intuitive Eating which is Make Peace with Food. This is an essential step when you are recovering from restriction or deprivation. Taking the morality out of food is necessary when healing your relationship with food. 

We talk about:

- How diet culture has came up for her personally

- Discuss what restriction is

- Why it is hard to make peace with a "forbidden" food

- How habituation can work in your favour

- Recommendations on how to get started with making peace with all foods! 

Connect with Kalin on her group practice website www.thenourishcollective.ca or on Instagram at the_nourishco

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As always if you would like a question answered on a future podcast episode please send me a DM to my podcast Instagram account at @dietculturedropoutpodcast.

Up next in the Intuitive Eating series is principle #2 Honour Your Hunger. I am joined with an experienced colleague Suzanne Dietrich. She is a Registered Dietitian and Certified Intuitive Eating Counsellor from Waterloo Ontario.

In this episode we:

- Define what hunger is

- Discuss the impacts chronic dieting and disordered eating have on people’s hunger signals

- Explore how diet culture wants us to perceive hunger

- Talk about how self-care is a major component to hunger

- Review some steps one can take to work on connecting back to their hunger signals

You can connect with Suzanne on her website by www.gutinstincts.ca or on IG at food.peace.mama

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As always if you would like a question answered on a future episode send a DM to my podcast Instagram account at @dietculturedropoutpodcast

This new year instead of dieting.... learn about Intuitive Eating!!

Intuitive Eating is a self-care eating framework. It is a personal process of honoring your health by listening to your body and paying attention to the messages and acting in a responsive and compassionate way. Only you know when your satisfied with a meal or need to attend to your self-care. There is no external rules to dictate what, when or how to eat. It is a journey of making peace with all foods.

In this episode I review:

- What Intuitive Eating is all about

- The benefits as reported from the literature

- Explain the first of 10 principles which is Reject the Diet Mentality

- Spill the beans on some hard truths about dieting and weight loss interventions 

-  Share three steps I do with clients when working through this principle

- A take home activity you can start to reject the diet mentality

This is a big principle but a very important starting place. In order to find peace with food rejecting the diet mentality is a must!

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If you would like a question answered on a future episode send me a DM to my podcast Instagram account at @dietculturedropoutpodcast.

In this week's podcast I had the privilege to interview a local primary school teacher Kate Winn. She has made some big shifts in the classroom to support her students autonomy with food and provide a supportive culture around food.

Listen to learn more about:

- How traditionally snacks and lunch was approached within her classroom 

- The challenges with the "old way" of doing things and how the children responded   

- What made her curious to try another approach

- The changes she has made this year September 2021 and benefits so far to date

- Defining the Division of Responsibility by Ellyn Satter 

- Her guidance for parents wanting to talk about this approach with their teacher

- Advice for current teachers and school support staff looking to modify their feeding approach and language within the classroom 

Connect with Kate Winn through her Instagram account @katethismomloves

Grab your free lunch box card for your child's lunch pail. Which outlines the classroom edition of the Division of Responsibilities. 

https://peacefullynourished.ca/freebies

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As always if you have a question you would like discussed on the podcast please send it to the podcast Instagram account at @dietculturedopoutpodcast