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Why Anti-Diet Dietitians Are A “Thing”

Why Anti-Diet Dietitians Are A “Thing”

What is an anti-diet dietitian?

An anti-diet dietitian is a dietitian, educated and trained, licensed and registered, but without a foundational belief that the primary goal of nutrition counseling is “successful dieting.” Our culture’s deeply held belief that thinness and dieting are “healthy” is not based in science, but instead by the profound influence of diet culture in every aspect of our lives, even, and especially, our doctors’ offices. If you are new to the concept of diet culture, well-known anti-diet dietitian Christy Harrison explains: 

“[Diet culture] is Western society’s toxic system of beliefs that: Worships thinness and equates it to health and moral virtue, Promotes weight loss as a means of attaining higher status, Demonizes certain foods while elevating others, And oppresses people who don’t match up with its supposed picture of “health.” 

Diet culture can show up in many ways:

  • following food rules
  • not eating gluten (without having celiac disease)
  • not eating after a certain time of day
  • completely cutting out sugar
  • making fat people pay for two seats on an airplane
  • having to track down special clothing stores in order to find your size
  • labeling foods “guilt-free” or “sinful.” 

It is literally everywhere.

Diet culture results in so many of us disconnecting from our natural biological processes around feeding ourselves and even shames us for having them!

Diet culture plays a large role in the development of eating disorders, body image issues, fatphobia, weight stigma, and size discrimination. It wants all of us to feel “less than” with the goal of enabling those invested in profiting off our insecurities. 

So an anti-diet dietitian, then, is one who wants to take part in dismantling diet culture and in helping people heal from disordered eating and body image issues so that they can live their life free of the bondage of dieting and able to thrive in their bodies without having to shrink them. 

In essence, an anti-diet dietitian is really an anti-diet culture dietitian. As an anti-diet dietitian, I create a healthcare space for those struggling with eating and the harms of diet culture and dieting to feel safe. The primary goal is to help our clients reconnect with their awareness of their body’s biological signals for food, move past fear of food and various eating behaviors, and cultivate nourishing, healthy behaviors around eating, movement, and well-being without a primary focus on weight. For many people, after years or decades immersed in the beliefs of diet culture, this change can be surprisingly challenging. Anti-diet dietitians are here to help! 

Anti-Diet is not Anti-Health

Bodies come in all shapes and sizes, and this is a beautiful, natural thing. There is a large body of research that has shown that body size is not a valid indicator of health. There is a social justice movement called Health At Every Size (HAES) that advocates that we can pursue health without a focus on weight. It’s principles include eating enough nourishing foods, respecting all bodies, moving in ways that feel good, body autonomy, and creating a life-enhancing support system. 

However, often the primary goal of dieting is to change body shape, size, or composition, (often in order to improve health). But, we know that dieting does NOT improve health. In fact, it does just the opposite. Dieting causes harm. Serious harm. (Think trauma and eating disorders). And, it doesn’t even DO what it says it’s going to do—shrink bodies. Most people who diet end up regaining the majority of their weight and often even more weight. In other words, dieting is unethical, and so no healthcare practitioner should be recommending weight loss to ANYONE under ANY circumstances. It’s just wrong. 

The Anti-Diet Approach (Intuitive Eating) 

Moving away from diets works in the long term to create lifelong self-care nourishment. Listening to the body’s cues for what and how much to eat is better for health and well-being than following any kind of eating plan. Science consistently shows that people who eat according to their body’s own wisdom, also known as Intuitive Eating, have better health outcomes. Only you know what your body needs in any given moment; a dietitian can’t possibly know that for anyone. 

But what about nutrition? 

Gentle nutrition is still a part of what anti-diet dietitians help clients with; it’s just without the lens of weight loss/body manipulation/restrictive eating/dieting.  This treatment can also be referred to as Medical Nutrition Therapy (MNT), which is evidence-based nutrition counseling for real medical conditions such as diabetes, heart disease, kidney disease, celiac disease, GI issues, and others). It incorporates nutrition science without a weight loss approach.

MNT is different than putting someone on a diet. For example, it’s helping a client with celiac disease learn how to read nutrition labels for products that contain gluten, or helping a patient with diabetes to understand how their body metabolizes carbohydrates, or helping a client with heart disease incorporate more heart-healthy fats into their diet if they want to. Anti-diet dietitians still do provide this treatment as appropriate, but using the lens of weight-inclusive care, without diet culture’s harmful influences. 

What Anti-Diet Dietitians WILL and WON’T Do

Anti- diet dietitians won’t ask their clients to get on a scale (unless a client is in eating disorder recovery and weight restoration is necessary) or count calories, or portion out/weigh their foods, or track their food intake for purposes of “staying on track.”

They will respect their clients as the experts on their own bodies, helping them to tune in (rather than out) to what their bodies are telling them, and they will provide specific nutrition education and therapy as appropriate, when the client is ready and willing to experiment with positive health behaviors.

It is a collaborative, client-centered, truly holistic approach that does not require body manipulation or shrinkage. 

Katrina Seidman, MS, RDN, LDN

5 Ways to Cope with the Anniversary of the Death of a Loved One

5 Ways to Cope with the Anniversary of the Death of a Loved One

(Guest post by Avalon Healer, Alyson Mullie, LMSW)

Death. It’s a difficult topic to talk about. But, we will all be impacted by death and dying at some point in our lives. Death is a natural part of life and thus, so is grief. Yet, we live in a culture with the expectation that we attend the funeral or memorial service for our loved one, and then return to work after our 3.5 bereavement days have expired. It can be hard to know how to cope with death experiences. We feel a need to rush a grief experience so that we can “process” it and “get back to normal.” 

We may even believe we have gotten back to “normal,” but then the anniversary of our loved one’s death approaches, and we get smacked with all the feels once again. It can seem like an unending cycle. 

Here are some ways to cope and manage the emotions that emerge as death anniversaries approach.

Allow space to remember your loved one.

Positive memories are the best way to keep the spirit of your loved one alive after they’ve passed. Even though they have died, they still occupy space in your life and memories. It’s important to recognize that and allow space to experience those memories. It can be as simple as looking at photos, listening to a favorite record, or visiting a favorite place of your loved one. 

Ask for support.

Processing grief can be challenging, but it’s important to remember that you don’t have to do it alone. Ask for support from friends and family members as you grieve. This can be especially important in the early years (1st, 2nd, maybe even 3rd death anniversaries). Grief emotions can be complex and sometimes, having an understanding friend or family member there with you can help create a safe space to experience our loss. Know that there are no “right feelings to have. It is common to have a variety of feelings from sadness to anger to relief.

Do something in honor of your loved one.

My grandmother died in 2017, 1 year later, I launched my first grief and loss support group in honor of her and my grief experience. Honoring our loved ones allows us, as survivors, to pay tribute to those that we’ve lost. As a therapist, I chose to use the skills I have to give back to others experiencing grief, but there are so many other ways you can honor a loved one. You can visit their grave or resting place and leave flowers, plant a tree in their memory, volunteer for an organization that was special to them, have a gathering of friends and family to reminisce, or light a candle in honor of your loved one. All these things are small ways to simply remind yourself and the world that your loved one existed and that they are remembered.

Be kind to yourself.

Experiencing grief brings dozens of different and often unexpected emotions. This can be magnified even more on a death anniversary. It’s important to remember, that this is a normal part of the grief process and that it is ok to be sad, angry, happy, or whatever it is you’re feeling. It is important to take the time to grieve by slowing down, doing less, and taking quiet space. You have not let anyone down, you are not crazy. You are just being human. The grief process can be difficult and long, but it is important to take care of yourself along the way.

Talk to a therapist.

Sometimes it can be difficult to find a friend or family member who understands. Maybe they are overwhelmed with their own grief, or process grief in a way that is incompatible with your way. Maybe they have not (yet) experienced this type of loss and find it difficult to provide the empathy and compassion you need (and deserve). This is when talking to a therapist can help. With a safe, judgement-free space, you really can say whatever you need to say in order to feel your feelings and continue on your healing journey.

Alyson Mullie, LMSW

 

Resolve to Love Yourself Better

Resolve to Love Yourself Better

Today, and every day, resolve to love yourself better.

Loving ourselves does not mean we “think we’re so great,” or that we recite empty affirmations about our vague worth or likableness.

True, radical self-love is the practice of slowly and gently changing the way we talk to ourselves, the story we believe about ourselves, the expectations we have of ourselves. We do not have to live with self-aggression to be motivated to change. We do not have to become less of who and what we are in order to be worthy.

True, radical self-love means getting up each day and deciding to see ourselves as the vulnerable, needy, child that we are longing for acceptance, longing for approval, begging for permission. To. Just. Be.

There are many cultural traditions around self-denigration. We confuse humility with low self-worth. We confuse self-sacrificing giving to others with love.

We are not at our best when we don’t feel safe in our inner world. Self-criticism might feel comfortably familiar, but it is not safe. We’ve simply internalized the self-aggression of others and made it our own.

Yet, our young inner selves, now hidden deep in the being of a performative adult, longs for that adult to turn inward, to see her. Really SEE her. Acknowledge her vulnerability. Speak to his fear and his need. Slow down and give space for the truth of their very reasonable longing for compassion, comfort, and protection.

This type of love looks simply like stopping in the middle of the day, placing a hand on your chest, closing your eyes, and saying, “Yes. This work/parenting/event IS scary. Yes. Of course I feel this way. And I can slow down and breathe. I can let you know that you are not bad, no matter what happens. It is ok that the house is a mess. There isn’t enough time to do it all. We are just one doing the best we can.”

By doing this kind of in-the-moment, spot-check, radical self-love, we can, stitch-by-stitch, repair our relationship with ourselves and create the happiness and contentment we have so longed for.

We find that as we trust ourselves more and fear less, we no longer need many of the strategies we tried so hard to beat out of ourselves. We become more of the best of who we are and find that the best of who we are is truly all of who we are.

Today, and every day, resolve to love yourself better.

With love,

Karen

The Why and How of Family Mealtime…

The Why and How of Family Mealtime…

You already know that eating together as a family is a good idea. Most people hope to share happy mealtimes with their children and build memories together. Research also shows that there are many benefits to eating together: 

Yet, today it can feel harder than ever to get everyone around the table, phones/tablets down, at the same time. Then, mealtime can become a battle of the tastes with everyone expecting foods that they like and will eat. But, with a little creative planning, mealtime can go more smoothly for everyone, whether it’s a group of ten or two, family meal time can be enjoyable.

You might be wondering: What should I make? When can I get to the store? What should I do with all the leftovers? 

To help you on your way, I have put together six straightforward strategies that you can try, no matter what size your family and how crazy your schedule might be. 

  1. Keep it simple: Do what works. This might be breakfast for dinner, peanut butter and jelly, or a store-bought rotisserie chicken. Recently, the idea of snack trays has become an easy, popular dinner idea. Create a big tray of veggies, fruits, nuts, precooked meats, cut up cheese, and dips to create a tapas style experience.  Know that it doesn’t have to be an elaborate or even a cooked meal. Smoothies and sandwiches are totally okay, too. As are eggs and toast! 
  2. For some no-brainer structure, try theme nights. Think meatless Mondays, taco Tuesdays, kids cook night (Raddish is a cooking club for kids raddishkids.com), Mediterranean, Asian, create your own/bar style options: pasta or baked potato bars, nacho bar, and even breakfast for dinner night
  3. Something for everyone: For kids/not yet adventurous eaters, try to pair the unfamiliar with the familiar. For example, if you are making your favorite coconut curry but worry that the kids won’t touch it, serve their favorite fruit and have bread and butter on the table so they will be able to find something to fill up on, while being exposed to the other flavors. You never know when they might be ready to try it. Conversely, when serving the kids’ favorite entrée, ie. Spaghetti or chicken nuggets the adults may appreciate special flavor additions such as crushed red pepper or fun dipping sauces like zhoug, sriracha, or tahini. 
  4. Cook once eat twice. Batch cook pasta, rice, other grains when you do have more time, and freezing them for future time-limited evenings. When making entrees in the instant pot or slow cooker, double it and freeze for a delicious home cooked meal next month. 
  5. There are apps for that! Apps such as Paprika and Wanderlist (or simply the note section on your phone) can help with scheduling, making grocery lists, and keeping everything organized. 
  6. Lastly, be flexible! Even though you may have thoughtfully planned the night’s dinner, sometimes it doesn’t always work out whether there’s a traffic jam or mom is feeling sick. In these instances, it’s helpful to have a backup plan such as steam able veggies in the bag or bagged salad kits and frozen precooked brown rice or other grain. Pair these with a can of beans or canned salmon or tuna and a yummy premade sauce such as pesto or Thai peanut and it’s a meal in less than 10 minutes. Or, just order a pizza and place the fruit basket on the table and call it a day! 

Here’s last weeks‘ mealplan for my family of five: 

Monday: leftover frozen baked ziti, salad, fruit 

Tuesday: shrimp tacos (make your own) with all the fixins + rugala (Jewish cookies) 

Wednesday: grilled balsamic chicken (pre-made from store) with air fried tater tots and baby cauliflower 

Thursday: leftover frozen pizza, cut up veggies with dip

Friday: date night! Kids have pizza again! Oh well, it works! 

Saturday: French Onion Soup and baked potatoes, salad, and fruit 

Sunday:  Veggie chili cornbread muffins, salad

Katrina Seidman, MS RDN LDN

Click here to learn more about how to work with me!

How to Cope With Weight Gain When You Stop Restricting

How to Cope With Weight Gain When You Stop Restricting

When you finally decide to reject diet culture and begin nourishing your body, weight gain becomes a very real possibility, especially if you’ve been maintaining an artificially lower weight.

 

And, if you are living in a culture that highly values a photo-shopped, excessively thin aesthetic, it is likely that weight gain doesn’t sound like cause for celebration. I get it.

 

Just know that any weight gain associated with nourishing your body is totally okay and not cause for concern. But what about health, you ask? The truth is that many health concerns that are often attributed to weight, are in fact, not weight related. True story.

 

You are not doing anything wrong when you honor your body’s cues for food and rest.

 

Regardless of these truths, you may need some support and strategies to get you through the process. Afterall, when you’ve spent (maybe) years chasing an ideal that seemed to make sense, you’ve invested A LOT if yourself in the process and the dream of an artificially thin body and all of the acceptance and privilege we are promised if we just get thin enough.Most people need support if they experience body changes due to no longer dieting.

 

Here are some tips to make the journey a little easier.  

 

  1. Don’t weigh yourself, obviously. And not only that, but just get rid of the scale for
    good. And when you go to the doc, you have the right to refuse the scale. Weigh-ins are not mandatory; your body, your choice. Check out fat activist Ragan  Chastain’s blog post on tips for surviving this encounter at your next doctor’s visit.
  2. Fat positive your feedsClean it up, people. There is way too much thin ideal imagery out there. Follow body positive accounts such as Ragan Chastain, BeNourished,Taylor’s The Body Is Not An Apology, Tess Holliday, Virgie Tovar, and others for some real body examples. We can change our ideals and vision of
    beauty when we give ourselves a variety of different images of beautiful bodies.
  3. Buy new clothes (if you have the resources) that fit or that are at least stretchy. Wearing clothes that you are growing out of is just plain uncomfortable, and a constant reminder that your body is changing. Also important: get rid of those
    items that are too small so there are no reminders of your unhealthier restrictive self. Try Poshmark or other second hand shops for deals on styles you love. You are not alone. As mentioned above, increasing body size as a result of intuitive eating is to be expected. There is no right or wrong way for your weight
    to go. Your body is going to do what it does, which for many means weight gain. Be kind to yourself; cut yourself some slack. Now is the time for deep self-compassion. Get a therapist; seek a weight-inclusive dietitian, and join a body positive facebook group to connect with others going
    through similar experiences.
  4. Lastly, think of what else you have gained. Freedom with food? Brain power for more important thoughts? More time to do fun things? Christy Harrison, anti-diet dietitian and author, proclaims that dieting and diet culture is The Life Thief that
    steals our joy and purpose in the world and how we must take back our right to do what we were meant to do in this world and live or lives full of pleasure, vitality, and peace.

Remember, being happy and fabulous on your terms is it’s own kind of powerful.

<3

Katrina Seidman, RDN LDN

Are you interested in learning more or working with me?

I can be reached here – I’d love to support you on your healing journey!

 

10 Steps to Ditch Your Diet (For Real)

10 Steps to Ditch Your Diet (For Real)

Diets don’t work; if they did, we would all be our perfect ideal weight/size/shape.  We wouldn’t be jumping on the next fad diet come January 1, and we wouldn’t be spending $60 billion per year on trying to shrink our bodies.
We believe that our diets don’t work, or don’t work forever, because we don’t have enough will-power, or character, or we’re too addicted, have too many emotions, or our bodies just won’t stop being hungry.
But, what if it’s not us?
What if, it’s that dieting doesn’t work?
What if our bodies don’t understand dieting as “dieting” and instead respond to “famine” and “food scarcity?”
What if our bodies actually work by trying to keep weight on us if they get the message (through dieting) that there isn’t enought food, so they send us MORE hunger signals, slow our metabolism, and otherwise do whatever they can to ensure that we EAT?
The weight loss industry has a vested interest in keeping us believing that weight loss is the holy grail of all things worth living for. What if there is a name for this and it’s “diet culture?”
But what if so much of what we are taught is just…wrong?
What if diets are actually the problem and not the solution?
But how do we actually stop dieting? What does eating and living even look like when we decide to toss aside food rules and leave diet culture behind? Is that even possible?
Yes, it’s possible. And some may say it even sounds simple. But, it’s likely not an easy or quick process, especially if you have been dieting or trying to control your eating for many years. In fact, it’s possible that the longer you have been dieting, and the younger you were when you started your first diet (yes, WW is and always has been a diet), the longer, slower, and messier the the process may be. But, the good news is, you will probably start to feel better as soon as you take even one small step. Here are 10 ways that you can start to ditch your diet and experience food freedom and better health for the long term.
  1. Smash that scale! Or, just put it in the back of your closet and see how your day or week is not dictated by such meaningless numbers.
  2. Delete the fitness and food tracker apps! Think about how these apps actually help you. How do you feel and what do you do when you go over your crudely calculated “calorie budget?” And how does this app know what you should Unsurprisingly, Research shows that the use of these tools can lead to restrictive, unbalanced eating and also increase risk of developing an eating disorder. Just get rid of them!
  3. Unfollow those accounts that make you feel like your body is wrong. Take control of your own feed and selectively choose which accounts make you feel good and get rid of those that don’t. Ain’t got no time for that!
  4. Wear clothes you like, that fit, and that make you feel good. How do you feel when you try to squeeze into too tight jeans? Be kind to yourself and get rid of any items that don’t fit or that you are saving for “when you lose weight.”
  5. Move your body in ways that are pleasurable, whatever that is for you. Gone are the days of “no pain, no gain.” If it hurts and you don’t like it, do something else that doesn’t. This includes sex, too!
  6. Listen to your body. Like, really listen. What is it saying? Is it hungry? Is it full? Is it tired? Then, act on what you need whether it’s a sandwich, a cookie, a nap, or maybe all three.
  7. Break all the food rules. Or just one to start. For example, did someone once tell you that eating late at night causes weight gain? Or to eat your carbs in the morning but not at night? Sadly, many of the food rules we follow are simply unfounded. I challenge you to see what it’s like when you go against these bogus beliefs about food and body.
  8. Give yourself unconditional permission to eat, enjoy, and get your fill of your favorite foods whenever you want them. When we lift the restrictions and relinquish our control over food, we are then able to begin the process of making peace with food.
  9. Give up fighting against your body. Trust it! Use all of that energy and space for something truly special.
  10. Get support-for many, ending dieting means ending a whole way of life and way of being in relationship with food, body, self, and life. Professional support is critical. An Intuitive Eating and Health At Every Size focused nutritionist and therapist can help you work through the complex emotions and challenges that arise from letting go of dieting.

<3

Katrina Seidman, MS RDN LDN

Click here to learn more about how to work with Katrina!

Avalon Psychotherapy Associates, LLC