When you think of exercise, which activity comes to mind?  What feelings do you have about that activity? We all know the key to adding exercise to your life is finding an activity you enjoy and then keep doing it in order to reap the health benefits. This episode encorages you to start by "just sitting less" and then move into more movement. 

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Learning to accept and have gratitude for your body can be difficult when you have diabetes, other health issues or are carrying extra weight.  In this episode, we discuss the importance of altering how we talk about our bodies, how to stop comparing bodies and how to respect all our bodies can do.  

Food is used to celebrate, to comfort and we use it to show love and nurture our families and friends.  In this episode, we look at how we might use food to soothe our emotions and look at possible triggers to emotional overeating.

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There are many components of foods and eating that unlock feeling satisfied when eating.  Taste is just one factor and other sensory considerations such as texture, aroma, temperature contribute to feeling satisfied with a meal.  In this episode, learn how to unlock the satisfaction factor of foods.

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What to grill on July 4th have you stumped?  Try carrot dogs!  They will surprise your guests and be the talk of the party.  The recipe is from Forks over Knives (Nancy Macklin)  https://www.forksoverknives.com/recipes/vegan-burgers-wraps/carrot-dogs/

INGREDIENTS

INSTRUCTIONS

1. Peel carrots and trim to 6 inches long. Trim wide end to make a consistent thickness. Place carrots in a large saucepan; add water to cover. Cover pan and bring to boiling; reduce heat to low. Cook carrots 8 to 10 minutes, until just tender. Drain well.

2. Place carrots in a large resealable plastic bag set in a shallow dish. For marinade, in a bowl combine the next 11 ingredients (through cloves) and ½ cup water. Pour over carrots; seal bag. Chill 4 to 24 hours, turning occasionally. Drain and discard marinade.

3. Grill carrots, covered, over medium-high 5 to 8 minutes or until grill marks start to appear, turning occasionally. Or place carrots in a foil-lined baking pan and bake at 450°F 8 to 10 minutes or until lightly browned on edges.

4. Place grilled carrots in buns. Top with red onion, mustard, and cucumber.

Growing up did your parents encourage you to be part of the "clean plate club" to get you to eat all your food?  Or maybe you couldn't leave the table until your plate was clean.  Eating until your plate is empty can actually interfere with your fullness cues because you rely on visual cues to determine your fullness.  In this episode, learn more about how to tune into your fullness.

Interested in more information?

Let's chat about how I can help you!  Schedule a FREE breakthrough call with me:  https://schedule-robinwong.as.me/

Download my 3 Breakfasts to Lower Blood Sugar:   https://page.nutritionwithrobinrdn.com/guide

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Priniciple 5 of Intuitive Eating is learning how to recognize our habits of eating that might distract us from feeling if our stomach is full.  Do you eat while watching television, checking social media, talking on the phone?  In this episode, start to become aware of habits that might be distracting your from feeling how full your stomach is.

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Mentioned in this episode

Intuitive Eating Workbook by Evelyn Tribole

Do you have a harsh voice inside your head that criticizes your food choices or let's you know when you are not perfect?  In this episode, we dive into calming your critical voice and re-frame your thoughts so that you can move forward to develop a healthy relationship with food.

One more day to sign up for the Women with T2D Summit, click here 

When you are diagnosed with type 2 diabetes or change to a plant based diet, many loved ones turn into the food police monitoring every morsel you put into your mouth.  However, there is a good change that the food police also lives inside your brain and labels foods good and bad.  In this episode, learn how to challenge the food police and reframe your beliefs about food as well as how to handle family and friends when they monitor your food intake.

There is still time to register for the Women With T2d Summit, click here

Interested in more information?

Let's chat about how I can help you!  Schedule a FREE breakthrough call with me:  https://schedule-robinwong.as.me/

Download my 3 Breakfasts to Lower Blood Sugar:   https://page.nutritionwithrobinrdn.com/guide

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Mentioned in this episode

Intuitive Eating Workbook, Evelyn Tribole & Elyse Resch, page 81

The idea of eating a "bad" food or a food that isn't "allowed" for someone with type 2 diabetes causes concern for many women.  And it is true that some foods can spike blood sugars more than others.  However, deprivation and restriction can lead to overeating. In this episode some of the  fears about eating forbidden foods is discussed and you are encouraged to look at your own beliefs to see if any of these fears apply to your relationship with food.

Still time to sign up for the Women with T2D Summit

Interested in more information?

Let's chat about how I can help you!  Schedule a FREE breakthrough call with me:  https://schedule-robinwong.as.me/

Download my 3 Breakfasts to Lower Blood Sugar:   https://page.nutritionwithrobinrdn.com/guide

Follow me on Instagram and Facebook: Nutrition_with_Robin

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Mentioned in this episode:

Intuitive Eating Workbook, Make Peace with Food, page 69