When you've been following all the food rules for decades, the idea of not following them, not being careful about what you're eating, not keeping track of everything you put in your mouth, not punishing yourself after a cheat day, probably sounds crazy, scary, and completely out of reach.

That's what Lynn thought when we first met. I was her culinary nutrition instructor. As the academic quarter progressed, Lynn became more curious about this anti-food rules approach to nutrition and health. 

After she graduated, Lynn was more than curious about finding freedom with food and ready to jump into intuitive eating with both feet and an open, curious mind.

In this episode, Lynn shares what it was like for her to unlearn the diet culture messaging that entrenched her since she was 12 years old.

Listen to hear...

• What messaging Lynn received about food and her body growing up and how that impacted her as an adult and a mom.
• Why she decided to ditch the food rules and try intuitive eating after so many years.
• What the process was like to unlearn diet culture beliefs and relearn how to trust her body.
• And finally, how Lynn defines gentle nutrition today as she continues to hone her practices of intuitive eating and body acceptance.

If you've ever thought about ditching diets and trying intuitive eating but were afraid you'd feel out of control with food, that you'd never stop gaining weight, or that you'd ruin your health, this insider's view might give you the confidence you need to jump in with two feet and an open mind. 

Like what you hear? Subscribe to the show so you don't miss an episode.

Don't forget to rate, review, and share! This kindness helps other women in midlife find the show too!

Get show notes at www.alpinenutrition.org/blog

Subscribe to the Savor Food and Body Community to get weekly emails with insights, strategies, and the occasional recipe. You can also download 6 Strategies to thrive in midlife without diet culture

Get additional blog posts and resources for intuitive eating during menopause on my website www.alpinenutrition.org

Be you go, subscribe to the show, leave a review, and share the episode with a friend!

If you've spent decades following a variety of diet plans or wellness programs, you know how confusing healthy eating can be.

In the 80s and 90s, we weren't eating fat. In 2000 we stopped eating carbs and by 2015 we were back to eating fat and only fat...that's if you're eating at all with intermittent fasting. 

Add to this confusion, fluctuating hormones, trying to feed other people in your household, maintaining your career, caring for aging parents, and trying to digest all the health recommendations from the media and medical providers leaves you in what Jenn Salib Huber RD ND calls the messy middle - confused and overwhelmed with how to feed yourself in a health-promoting way. 

Listen to this interview with un-diet dietitian and naturopathic doctor Jenn Salib Huber as she cuts through all the healthy eating overwhelm by sharing how to practice gentle nutrition and attuned eating.

Listen to learn:

• Why gentle nutrition is at the intersection of knowing what your body needs for nourishment and evidence-based nutrition knowledge.
• Jenn's 4 pillars of Intuitive Nutrition for midlife and what it means to eat intuitively with intention
• Finally, Jenn shares her gentle nutrition framework for how to build a balanced plate each time you have a meal or snack.

Like what you hear? Don't forget to rate, review, and share! This kindness helps other women in midlife find the show too!

Get show notes at www.alpinenutrition.org/blog

Subscribe to the Savor Food and Body Community to get weekly emails with insights, strategies, and the occasional recipe. You can also download 6 Strategies to thrive in midlife without diet culture

Get additional blog posts and resources for intuitive eating during menopause on my website www.alpinenutrition.org

Be you go, subscribe to the show, leave a review, and share the episode with a friend!

Forgetfulness, lack of motivation, easily distracted...if you're feeling any of these things, it could be because we're closing out 2 years of a global pandemic, or because you're a woman in your 40's and your hormones are on some crazy journey and didn't leave you with the itinerary. Or maybe it's ADHD? 

A diagnosis of ADHD is becoming increasingly common for adult women and unfortunately, there isn't a lot of research on how ADHD shows up in adults or women.

Join Aleta Stroch, anti-diet dietitian, mental health counselor, and ADHDer as she describes how gentle nutrition can help you regain clarity, motivation, and focus.

Listen to learn:

• How Aleta defines gentle nutrition for ADHD and women in general.
• The common characteristics of ADHD and how they impact someone's ability to nourish themselves regularly.
• Plus Aleta's top 3 strategies an ADHDer can use to support their nutrition needs without following diet culture's food rules. 

Whether you have an ADHD diagnosis or not, these tips can help you feel more grounded in your body and validated for feeling "a little off."

Like what you hear? Don't forget to rate, review, and share! This kindness helps other women in midlife find the show too!

Get show notes at www.alpinenutrition.org/blog

Subscribe to the Savor Food and Body Community to get weekly emails with insights, strategies, and the occasional recipe. You can also download 6 Strategies to thrive in midlife without diet culture

Get additional blog posts and resources for intuitive eating during menopause on my website www.alpinenutrition.org

Be you go, subscribe to the show, leave a review, and share the episode with a friend!

It's hard and confusing to be an eater these days, isn't it?

"Eat this, don't eat that, don't eat after this time or only on these days, and don't forget to log EVERYTHING!"

It's overwhelming at best and frustrating more often than not.

Let's change that! Learn how to feed yourself with simple, straightforward strategies based on Gentle Nutrition - feeding yourself to nourish your body without complicated rules from diet culture.

Rachael Hartley RDN literally wrote the book on Gentle Nutrition and she's here to break down what gentle nutrition can mean for everyday eaters like you.

Listen to learn...

• How Rachael defines Gentle Nutrition and applies it to everyday eating.
• What her Hierarchy of Nutritional Needs is and how it can be a guide to help you make confident food choices.
• What brought her to write the book Gentle Nutrition and how it's different than other cookbooks you'll find on the shelf.
• Finally, Rachael shares her top 3 tips to get started feeding yourself in a gentle, curious, and compassionate way.

You're going to want to take notes with this one for sure!

Like what you hear? Don't forget to rate, review, and share! This kindness helps other women in midlife find the show too!

Get show notes at www.alpinenutrition.org/blog

Subscribe to the Savor Food and Body Community to get weekly emails with insights, strategies, and the occasional recipe. You can also download 6 Strategies to thrive in midlife without diet culture

Get additional blog posts and resources for intuitive eating during menopause on my website www.alpinenutrition.org

Be you go, subscribe to the show, leave a review, and share the episode with a friend!

If there's 1 diet that continues to stand the test of time when it comes to heart and metabolic health it's the Mediterranean Diet.

While anti-carb diets, diets paired with psychology, and intermittent fasting come and go (they're going soon right?), the Mediterranean Diet still holds its own in the health-related scientific literature.

A search in PubMed brings up 1865 different research studies on the Mediterranean diet since it first rose to popularity 30 plus years ago.

But what happens when our Thinness-wellness-obsessed culture grabs on to this traditional lifestyle and tries to make it the diet to end all dieting?

Fellow non-diet dietitian Wendy Jo Peterson RDN has been a culinary dietitian, educator, and author for over 20 years.

One of her many cookbooks for the For Dummies book series, Mediterranean Cooking for Dummies, aims to make the Mediterranean lifestyle and flavors accessible to anyone, anywhere without the added pressure to "get the diet right" as is the case with so many other diets.

Listen to hear Wendy Jo's thoughts on how the diet culture lens has influenced her career and how she's evolved as an author, dietitian, and mother in spite of diet culture.

Why so many food and health-related topics are now under the guise of diet culture and have been hijacked over the years - from healthy eating to clean eating.

The difference in the relationships people have with food, health, and their bodies living in Europe vs living in the US.

Finally how Wendy Jo navigates raising a 6-year-old daughter while steering clear of diet culture messaging at school and among friends and family. 

Like what you hear? Don't forget to rate, review, and share! This kindness helps other women in midlife find the show too!

Get show notes at www.alpinenutrition.org/blog

Get additional blog posts and resources for intuitive eating during menopause on my website www.alpinenutrition.org

Be you go, subscribe to the show, leave a review, and share the episode with a friend!

But what happens when a healthy eating recommendation goes against you're cultural values with food?

What happens when you've been taught that white rice is the staple of every meal - to the point that you know you're in a house of "your people" because you smell white rice cooking or see the ever-glowing red light of the rice cooker beaming out from the kitchen?

My guest is Tara Rivera MS, a fellow un-diet nutritionist, and mental health advocate who specializes in helping women of color return to their cultural roots with food and their bodies. 

Here's what you'll get from our conversation:

• Hear Tara's definition of decolonizing food and body, what that means to her personally, and why she's passionate about helping other women in midlife do the same.
• How colonialism's influence on food and the definition of healthy eating has contributed to disordered eating and eating disorders among women of color.
• Finally, Tara share's her advice on what women in midlife can do to help themselves reconnect with their cultural foods and nourish their bodies without guilt or shame. 

Tara is a Certified Nutritionist empowering Filipinx/a and Latinx/a to break from diet culture and colonial mentality around food and body image and re-engage with their culture food traditions guilt-free.

While currently obtaining her Ph.D. in Clinical Psychology, she also works as a Counselor at an eating disorder residential treatment center.

Tara commits to bringing a sense of cultural humility when working with clients. Her nutrition counseling approach is informed by the principles of Intuitive Eating, body acceptance, and Health At Every Size®

As the third episode in our eating disorders in midlife awareness series, this episode paints a brilliant picture of how staying true to your roots with food and body will also help you create a positive healing relationship with food, your body, and your health.

Like what you heard? Don't forget to leave a rating and review. This kindness helps other women in midlife find the show too!

Get show notes at www.alpinenutrition.org/blog

Subscribe to the Savor Food and Body Community to get weekly emails with insights, strategies, and the occasional recipe. You can also download 6 Strategies to Thrive in Midlife without diet culture

Get additional blog posts and resources for intuitive eating during menopause on my website www.alpinenutrition.org

Be you go, subscribe to the show, leave a review, and share the episode with a friend!

If you recently turned 40 or older, you may have been told to start losing weight or avoid gaining weight to prevent common diseases such as heart disease, diabetes, and cancer.

If you recently turned 50 or older, you may be experiencing newfound freedom with the kids are out of the house, your career on auto-pilot, and having more time for YOU - finally!

Add these experiences together and you may be searching for the next best trends in healthy eating and exercise - and why not, now that life can be about you.

And then life gets hard. You experience the grief of seeing your kids move out, your parents and friends age, your relationship with your partner or spouse moving into uncharted territory as empty nesters, and your body has decided to gain more than a few pounds around your waist.

On top of all this, your emotions and hormone regulation seem to be constantly in head-on collisions with each other.

To cope you enlist old friends...restricting or bingeing on food and spending hours at the gym or on the couch with your bestie Netflix.

It's hard to find the middle ground between health and emotional coping during midlife, and it can be the perfect time to slide down the slippery slope of wellness trends only to trigger food restriction and bingeing with a side of body shame.

But it doesn't have to be this way! Listen to my conversation with Tammy Beasley, certified eating disorder registered dietitian as we talk about...

• How to avoid sliding down the slippery slope of eating for health and into an eating disorder
• What the body does to save your life at all costs in the face of food restriction from dieting
• How to slowly rehabilitate your relationship with food and reclaim trust in your hunger, fullness, and cravings
• Plus learn about the 3 elements of Self Compassion and how they can help you recover from decades of chronic food rules and body shame

Like what you heard? Don't forget to leave a rating and review. This kindness helps other women in midlife find the show too!

Get show notes at www.alpinenutrition.org/blog

Subscribe to the Savor Food and Body Community to get weekly emails with insights, strategies, and the occasional recipe. You can also download 6 Strategies to Live Your Healthiest Life without diet culture

Get additional blog posts and resources for intuitive eating during menopause on my website www.alpinenutrition.org

Be you go, subscribe to the show, leave a review, and share the episode with a friend!

If you're like many women in midlife, this will sound familiar. 

Are these symptoms the classic signs of perimenopause? In many cases, yes. Can you control them by dieting? In many cases, you're told yes. 

Which is one of many reasons why eating disorders and disordered eating behaviors have become increasingly more popular among women in their 30's, 40's, and 50's as a way to cope with the world, their changing bodies, and comply with doctors orders to "just lose weight."

However, my guest has a different perspective. Val Schonberg is a non-diet dietitian who specializes in perimenopause and menopause health, eating disorders and disordered eating, and sports nutrition. 

In this episode, you'll hear...

Why the changing shape of womanhood (literally and figuratively) creates the perfect storm in your relationship with food and your body. 

What the difference is between positive, and negative body image vs. embodiment, and why this matters when it comes to healing your body image in midlife.

How the impact of weight stigma in health care leads to misinformation when addressing this natural process of aging, and what you can do to advocate for yourself.

Finally, Val leaves you with 3 strategies to live vibrantly in midlife without following any fad diets or taking bottles of supplements. 

Like what you heard? Don't forget to leave a rating and review. This kindness helps other folks find the show too!

Get show notes and resources at www.alpinenutrition.org/blog

Stay connected with the Savor Food and Body Community by subscribing to the show's weekly email. You'll also get 6 Strategies to Live Your Healthiest Life. Subscribe here

Get additional blog posts and resources for intuitive eating during menopause on my website www.alpinenutrition.org

Be you go, subscribe to the show, leave a review, and share the episode with a friend!

You know the feeling when you're running as fast as you can to get everything done on your to-do list and you end up exhausted by the end of the day with only a few tasks checked off? Ugh!  If you've been feeling more exhausted, stressed, and burned out lately, this conversation is for you. 

Dr. Rebecca Sornson ND returns to the podcast to talk about how to become more resilient to the chronic stressors of everyday life. 

It's not about avoiding stress. The stress response in your body serves an important purpose. But when you're constantly in a fight or flight, freeze or please state, the system in your body designed to handle stress gets overworked and undernourished. 

In this episode, you'll hear Dr. Rebecca's explanation of the stress cycle, how stress hormones play an important role in your life, and how to nourish yourself physically, mentally, and creatively when it feels like those stress hormones are running your life 24/7.

You'll learn 4 strategies to help you complete the stress cycle in your body, and what types of foods can support you during acute times of stress.

You're going to want to take notes on this one for sure!

Like what you heard? Don't forget to leave a rating and review. This kindness helps other folks find the show too!

Get show notes at www.alpinenutrition.org/blog

Download 6 Strategies to Live Your Healthiest Life (without diet culture)

Get additional blog posts and resources for intuitive eating during menopause on my website www.alpinenutrition.org

Be you go, subscribe to the show, leave a review, and share the episode with a friend!

Get additional blog posts and resources for intuitive eating during menopause on my website www.alpinenutrition.org

Be you go, subscribe to the show, leave a review, and share the episode with a friend!