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Top 5 Mindful Eating Tips

Top 5 Mindful Eating Tips

by Rebecca | Sep 12, 2018 | Self-care

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    Just gonna leave this here as a little Sunday even Just gonna leave this here as a little Sunday evening reminder✌🏼Wishing you a wonderful week ahead❤️
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#antidiet #intuitiveeating #intuitiveeatingofficial #dietculture #dietculturesucks #nutritiontherapy #edrecovery #bedrecovery #intuitiveeatingjourney #antidietdietitian #nondietapproach #bodyrespect #iweigh #haes #intuitiveeatingjourney #lifethief #antidiet #rd2be
    #ad An important part of gentle nutrition is think #ad An important part of gentle nutrition is thinking about what small changes we can *ADD* in to our routine to support our health in a way that feels enjoyable and sustainable. Recently I’ve been loving oatmeal using Quaker Quick 1-Minute Oats — it is one of my favorite breakfasts during the colder months. Not only is it a warm and cozy way to help start the day, but oatmeal is a good source of fiber which is important to help support digestive health. Plus, did you know that most Americans only reach 50% of the daily recommended fiber requirements?
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It is recommended to eat at least 25 to 38 grams of fiber a day to help support a healthy digestive system. And one serving of old fashioned or quick oats provides four of those grams, including 2 grams of soluble fiber.  More good fiber picks include other whole grains, fruits, and vegetables. 
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Additionally, research has shown that the soluble fiber found in oats (in the form of beta-glucan) can help lower blood cholesterol. This works by the beta-glucan telling your liver to pull LDL cholesterol out of the blood. Then, it binds to some of the cholesterol in your gut, keeping it from reaching your bloodstream. Three grams of this beneficial fiber daily as part of a diet low in saturated fat and cholesterol may help reduce risk of heart disease.One serving of old fashioned or quick oats provides 2 of those 3 grams.
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What’s your favorite way to incorporate oats into your routine?
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Paid partnership with #PepsicoNutritionScience @pepsico @quaker

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#sponsored #digestivehealth #fiber #oats #gidietitian #ibs #gihealth #oatmeal #hearthealth #gentlenutrition #healthy #breakfast #oatmeal #quaker
    Reminder: When it comes to Intuitive Eating embrac Reminder: When it comes to Intuitive Eating embracing the journey & process is key. 
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Sure the goal is to become an intuitive eater and leave dieting behind for good (bye Felicia👋🏻), but unlike quick-fix fad diets (which may produce fast “results” — most often short lived ones with additional harmful side effects) in order to reach a place of food peace it may take a lot of *TIME* which allows space for self-reflection, rebuilding body trust, self-compassion, and the ability to approach our eating habits from a place of curiosity instead of judgement. 
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The timeframe looks different for everyone. For someone with a long history (20-30+ years of yo-yo dieting) it may take longer, but making peace with food and your body is 100% possible and 100% life-changing no matter your dieting history🙌🏼
    In fact, there’s actually a name for this: ortho In fact, there’s actually a name for this: orthorexia.  I wanted to bring light to this since January is a time when health is a focus for many. As an RD, I am of course pro- incorporating healthy behaviors into our routine, with the caveat that this does not become rigid or turn into an obsession. 
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What is concerning is that those with an unhealthy obsession with health, food and exercise are often applauded for how “good” they are when it comes to their food and exercise behaviors and are additionally told what great “willpower” they have. This sort of praise often continues to fuel someones disordered behaviors and can be quite harmful.
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Someone struggling with orthorexia may be really focused on “clean” eating, ingredient lists, and food planning to the point where their health starts to suffer. Below are some warning signs & symptoms of orthorexia (source @neda)
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“WARNING SIGNS & SYMPTOMS OF ORTHOREXIA
* Compulsive checking of ingredient lists and nutritional labels
* An increase in concern about the health of ingredients
* Cutting out an increasing number of food groups (all sugar, all carbs, all dairy, all meat, all animal products)
* An inability to eat anything but a narrow group of foods that are deemed ‘healthy’ or ‘pure’
* Unusual interest in the health of what others are eating
* Spending hours per day thinking about what food might be served at upcoming events
* Showing high levels of distress when ‘safe’ or ‘healthy’ foods aren’t available
* Obsessive following of food and ‘healthy lifestyle’ blogs on Twitter and Instagram
* Body image concerns may or may not be present” @neda 
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Bottom line: Obsessing over our health is not healthy. If this resonates with you know that help is available. Additionally, if you find yourself thinking “I’m not sick enough” or “it’s not that bad” - know this can be part of the disorder and can further prevent you from obtaining the help and support you deserve❤️

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    REBECCA@NUTRITIONBYRD.COM

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