Justine Roth Nutrition

Just because something is normalized doesn't mean its "normal." We can want to make healthy changes to our diet or become more active without obssessing over it. Usually if we find we are thinking about it all day it means we are either not eating enough or maybe putting unrealistic and problematic expectations on ourselves for meeting those "health goals."

It has been a while. Took a long break from posting but I am back! Say hello in the comments.




23w

Today is World Eating Disorders Action Day. This year's theme is "supporting the supporters" so I thought this post would be helpful as so many blame themselves when their children or loved ones develop an eating disorder.

Although the comments on the left can definitely have an overall effect on a child developing an eating disorder (especially if multiple are regularly said) the ones on the right are examples of things that can be very damaging. They can affect a persons self esteem and self worth, as well as play a role in how they conceptualize food and their weight.

One comment does not cause an eating disorder; but over time if a child is repeatedly spoken to this way along with witnessing certain unhealthy behaviors it can trigger something more serious to develop. Those unhealthy behaviors could be at home, on social media, with friends at school, or very often team orientated sports and activities.

If you struggle with thinking you should say these sorts of things to your kids or have had this said to you as a child please reach out to a professional with eating disorder experience for help.

What is your favorite type of candy? ⠀⠀
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This is my modified version from the usual “calorie burning for food” tables you may come across when scrolling on social media this time of year. ⠀⠀
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Thinking of exercise in terms of how many minutes you will need to burn the food you ate is unhealthy. The effect the burden of not eating something unless you can get to the gym is way more unhealthy than any candy you could eat. ⠀⠀
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There are other ways to make mindful decisions about what you eat- ones that don’t involve inherent messages of guilt and shame. ⠀⠀
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I’m going to tell a story of two ways you can handle Halloween ⬇️ ⠀⠀
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Scenario 1) Its Halloween; you restrict all day to be able to eat candy later. You get in to the “screw it” mindset and eat more than you needed to feel satisfied. ⠀⠀
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What comes next? Guilt & Shame. And likely hunger bc candy unfortunately causes sugar crashes. More guilt and shame occurs. And ultimately wanting to compensate by either restricting or another way to “burn the calories” off. 😩⠀⠀
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Scenario 2) You eat how you normally would through out the day. Being mindful to make choices that will nourish and satiate you. At some point either trick or treating or laying around the office you have your chance to have candy. You pick what you like the best. 2 pieces, 5 pieces, maybe 8. You make the choice mindfully and know it will always be around for you to eat so you don’t have to have it all in one night. 😊 .⠀⠀⠀⠀⠀⠀
How do you plan to handle and the abundance of candy? ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
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