Nutricise | Nutritionist

Nutricise

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24.01.2022 A client forwarded this beautiful example of body diversity. Love it.

23.01.2022 Self compassion is key to releasing internalized shame - Instead of judging your body, take a neutral stance and notice how your body works, how it functions and what it does for you. Do this without judgment. Taking the time to neutrally describe your body is one step towards changing the self-shaming way you talk to yourself. Ask yourself: how would you speak to a friend? We typically speak to ourselves in a manner that is critical and quite mean, a way that we would... never speak to our friends or family. Use mindfulness. Be mindful of where your thoughts tend to go. Choose to be non-judgmental about your thoughts observe them, get curious, knowing that they are just thoughts and patterns that have been created because of your experiences. Seek support from a practitioner to help you to practice separating your thoughts from your beliefs this can decrease the intensity of any painful feelings associated with shame. Break the cycle of shame - do the opposite of what your shame wants you to do by really challenging it. Be brave. If your shame is telling you to isolate and hide because you aren’t good enough, do the opposite and make plans with friends. If you have previously only eaten your "bad" foods on the lounge or in your car by yourself, do the opposite to challenge this shame and consume these foods in a public space with friends or family. Which strategy resonated with you the most? If you are wanting support in finding note self compassion, I’m always here for a chat

23.01.2022 Chicken pasta deliciousness. Tick. Creamy Chicken bake 250g fusilli pasta 1 Tbsp olive oil... 4 chicken breast fillets, chopped 1 leek, trimmed, sliced finely 6 short cut bacon rashers, diced 1 garlic clove, crushed 1 chicken stock cube, crumbled 300ml sour cream 310g can of corn kernels 1 Tbsp chopped chives 1 cup grated cheese Cook pasta in large pot of boiling water according to packet instructions. Drain once cooked. Heat oil over medium heat in fry pan. Add chicken, garlic and cook until chicken is browned. Add bacon. Add stock cube and sour cream. Stir and simmer for further 2-3 minutes. Arrange cooked ingredients and corn kernels in a large ovenproof dish. Top with chives and grated cheese. Cook in oven for additional 20minutes until cheese has browned. See more

23.01.2022 Another great article ABC News 66% of people are put off from exercise after seeing fitspo images. Can this be the death of fitspo please?

22.01.2022 The model prisoner life no longer appeals to you.

21.01.2022 Things you once dreaded, you now seek out. You no longer need to control every meal, you go with the flow.

21.01.2022 Dinner in 15minutes? Tick. Honey sesame chicken stir-fry 150g rice noodles 1/3 cup of honey... 2 Tbsp soy sauce 1 Tbsp oyster sauce 2 Tbsp sesame oil 600g chicken breast, cut into strips 1 cup of broccoli florets 2 carrots, cut into matchsticks 115g baby corn 4 shallots, sliced into 5cm lengths 1 Tbsp sesame seeds 1) Cook noodles according to packet instructions. Drain well and set aside. 2) Combine honey, soy sauce, oyster sauce and half of sesame oil in a bowl. Heat wok over high heat. Add remaining sesame oil and stir-fry chicken for 3-4 minutes or until cooked through. 3) Add broccoli, carrot, corn and shallots. Stir-fry for 3-4 minutes or until broccoli and corn are softened. Add sauce mixture, stir-fry for 1 minute or until sauce thickens. 4) Mix in cooked rice noodles and sprinkle with sesame seeds. See more

20.01.2022 One of the worst parts of the diet/binge cycle is the lingering sense of shame. Spending our lives with an underlying feeling that something is wrong and we are to blame for it. A deep sense of self loathing starts creeping into the core of who we are. What feeds this sense of shame? Diet culture. ... Diet culture labels our food choices, our bodies or our relationship with exercise "good" or "bad". Research tells us that after food restriction the majority of us will gain back the weight and two thirds will end up higher than their pre diet weight. Our body's natural response to food restriction, to restore the balance, through increased overeating/bingeing only adds to deeming ourselves the "failure", deepening the sense of shame. Breaking the shackles of diet culture and all its sneaky forms is the first step to releasing the shame. That's where I come in. Lets set up a time to have a chat, because we all deserve more than living our lives drowning in diet culture’s sea of shame. See more

18.01.2022 Another great article ABC News 66% of people are put off from exercise after seeing fitspo images. Can this be the death of fitspo please?

17.01.2022 After spending the last 8 months in Sydney, a Dubbo family (and fellow dietitian) has just received the news of every parents worst nightmare. There is nothing we can do to relieve the pain for them, but financial stress is one part we can change. If you haven’t already donated to the Ray family please do. (Click on the page to find the Gofundme link)

16.01.2022 Repost** @bodyconfidentmums For Body Image and Eating Disorders Action Week, we are sharing the prettiest chart we've ever made... and we've made a lot of charts! This shows the proportion of women who are dissatisfied with their bodies at different ages ... Although body image issues are usually associated with adolescents, there really is no improvement in women's body image until they hit 65... and yet there are so few resources out there to help the majority of women ...who don't have clinical disorders, but whose lives are impacted by their body image concerns... Motherhood also affects body dissatisfaction and body appreciation in different ways... we have some fascinating new BCM research coming your way over the next few weeks that we are super-excited to share. but most of all, we would love you to share your story with us on our blog and socials- DM or email to connect.. [email protected] *Data compiled from multiple scientific sources and is the proportion of women who would change something about the way that they look, not clinical levels of body dissatisfaction, which average around 30-40% of women meeting clinical cutoffs ... #biedaw #biedaw2020 #bodyimage #eatingdisorders #BodyImageandEatingDisordersActionWeek #bodyappreciation #bodydissatisfaction #bodyconfidentmums See more

16.01.2022 Nothing says first day of spring like a BBQ Beef fillet with vegetable noodle salad 4 fillet steaks 350g packet of fresh Singapore noodles... 100g snow peas 1 cup bean sprouts, trimmed 1 medium carrot, grates 50g baby spinach 1 Tbsp of sesame seeds, toasted 2 Tbsp soy sauce 1 Tbsp sesame oil Serve with crusty bread rolls 1) Heat BBQ grill or non-stick fry pan to medium-high heat. Cook steaks 3-4 minutes each side or until cooked to your liking. Once cooked, cover with foil and set aside. 2) Meanwhile place noodles and snow peas in a medium sized bowl. Cover with boiling water and allow to stand for 4 minutes or until tender. Separate noodles with a fork. Drain and rinse noodles and snow peas with cold water. Return to bowl. Add beansprouts, carrot, spinach and sesame seeds. 3) Combine soy sauce and sesame oil in a small bowl. Add to noodle mixture. Toss to combine and serve with steaks. See more

14.01.2022 If our minds are running with thoughts about our body or constant inner critic chatter, we're distracted. Its hard for us to be present in the body, we lose our presence. If we're also in a dieting mindset, restricting food or over exercising, we're quite dull. All we talk about is what's consuming us; food and exercise. We don't joke or be silly, we hardly laugh, we've lost our sparkle. We lose our sense of fun. Is a leaner physique worth losing touch with the kind o...f person we want to be? To be present in our lives, living for adventure, fun and fulfilling relationships. Nope, not even close. Is your relationship with food and exercise bringing you closer to your innermost values or further away from it? If not I'd love to help you change that, lets set up a time to have a chat. See more

12.01.2022 Even once we've stopped the diet often the food rules remain. What food rules are still lingering for you? Maybe its sticking to a certain quantity or portion? Or a limit for a quantity over a whole day? Like number of slices of bread a day. Or a conditional rule about exercise? Like I can only have this food if I do this activity. ... Or remembering the points, calories of certain foods or previous diet energy targets or food label cut offs. These rules encourage us to make food choices purely from the mind, without listening to the body. What rules come to mind for you? I'd love to hear them See more

10.01.2022 Thank you Sian for the photo revamp & Lazy Sunday Lifestyle for the beautiful dress

07.01.2022 Binge eating on the lounge while watching TV alone... Hiding food or food wrappers in the house so other family members won’t see... Buying "bad" food at the drive through or online to avoid facing supermarket staff... These are all examples of eating disorder behaviors driven by the intense feeling of shame. ... Brené Brown defines shame as, an intensely painful feeling or experience that we are flawed and therefore unworthy of love and belonging. Brown says the difference between shame and guilt, saying that guilt is, I did something wrong versus shame, which is, I am wrong. One of the best ways to manage feelings of shame is to adopt more self-compassion towards yourself, your body and disordered eating behaviours. This week I'll be posting more examples of how we can incorporate more self compassion. Something we all need, especially now.

07.01.2022 I can completely relate, what a brilliant article

06.01.2022 Repost from @jennifer_rollin Because life is about soooo much more than what you weigh. . Grateful to be living my best life. ... . Freedom is 100 percent possible! . **I also want to acknowledge that I live with thin privilege and I think it’s important to bring that up when talking about bodies. . Want more? Therapy: Schedule a free 15 minute consult for therapy or coaching-worldwide via video. (Link in my bio). . Courses: treating clients with: bulimia and BED, body image issues, compulsive exercise. Recovery from anorexia, recovery from binge eating, and body image course (Link is my bio). . My Instagram is for educational purposes and is not therapy or medical care. . #edrecovery #edwarrior #edsoldier #haes #nondiet #recoverywarriors #2fabforana #bulimiarecovery #anorexiarecovery #bingeeatingdisorder #rockvilleMD #bethesdamd #potomacmd #sanfransico #newportbeach #paloalto #losangeles #sanjose #nyc #dietculture #jenniferrollin #anxiety #anxietywarrior #healthateverysizeprovider #dbt #dbtskills See more

05.01.2022 You let go of diet culture's messages of hunger trickery and choose to nourish your body instead, finding true food satisfaction. You can honor your hunger and eat until satisfied more comfortably. You are no longer driven by chronic energy restriction or dieting mindset.

03.01.2022 Nothing says first day of spring like a BBQ Beef fillet with vegetable noodle salad 4 fillet steaks 350g packet of fresh Singapore noodles... 100g snow peas 1 cup bean sprouts, trimmed 1 medium carrot, grates 50g baby spinach 1 Tbsp of sesame seeds, toasted 2 Tbsp soy sauce 1 Tbsp sesame oil Serve with crusty bread rolls 1) Heat BBQ grill or non-stick fry pan to medium-high heat. Cook steaks 3-4 minutes each side or until cooked to your liking. Once cooked, cover with foil and set aside. 2) Meanwhile place noodles and snow peas in a medium sized bowl. Cover with boiling water and allow to stand for 4 minutes or until tender. Separate noodles with a fork. Drain and rinse noodles and snow peas with cold water. Return to bowl. Add beansprouts, carrot, spinach and sesame seeds. 3) Combine soy sauce and sesame oil in a small bowl. Add to noodle mixture. Toss to combine and serve with steaks. See more

02.01.2022 Your relationship sparkle isn’t conditional on how you feel about your body that day. It remains regardless of how you feel about your body. The rollercoaster of body hate is less intense. You are more satisfied with food choices and overall less HANGRY. You find other interests to talk about. ... You feel more at home in your body. You feel less shame around food. You no longer hide or eat in secret. So many positives See more

01.01.2022 Pasta salmon'y deliciousness? Tick. Creamy salmon pasta 300ml cream Tbsp wholegrain mustard... 200g fettuccine 1 Tsp olive oil 1 brown onion, diced 2 tsp minced garlic 200g broccoli cut into small florets 2 zucchini, halved lengthways and sliced 2 tomatoes, chopped 400g can of pink salmon, flaked 1/2 cup parmesan 1) Whisk in wholegrain mustard to cream. 2) Cook fettuccine in large saucepan of boiling water following packet directions. Drain well and set aside. Meanwhile, heat oil in frying pan over medium heat. Cook garlic and onion for 1-2minutes or until onion softens. Add broccoli and zucchini and cook for 2-3 minutes stirring often. Add milk mixture and tomato. Simmer until mixture thickens. 3) Stir in cooked pasta and salmon. Divide pasta between bowls and season with pepper and parmesan. Serve. See more