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"Full" and "Satisfied" AREN'T the same thing. Here's why that's important.

May 10, 2017

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I feel like as summer comes, things just become busier. I want to be outside almost all the time, which usually means more hikes, camping, runs, and walks and less meal prepping. Yes, that's right- even dietitians don't always meal plan and prep (we're just people!)

That's where this recipe comes in. If you were to ask my parents what my favourite food is, they would probably say greek salad. I don't even remember when my dad started making it but I love the crunch and acidity of this salad! On days w...

The term 'satisfied' gets mixed up with 'full' a lot when it comes to food. The term satisfied has almost been hijacked by the dieting industry to be the term for when you've eaten just enough to not be physically hungry anymore but what does satisfaction REALLY mean when it comes to food? According to the dictionary, satisfaction is:

"Fulfillment of one's wishes, expectations, or needs, or the pleasure derived from this."

So can you be satisfied just because you've eaten enough vegetables to physicall...

There are so many diets, cleanses, and lifestyle changes out there with tips to help you 'trick yourself' into eating less than your body needs. Many of these tips involve tips to make you ‘feel full’ with very few calories but while this may act on stretch-receptors in the stomach to make your stomach physically full, satiety and appetite is a lot more complicated than that!

Instead, these 'tricks' usually lead to feeling hungry and deprived! (Note: I’m not going to list any of them to avoid triggeri...

I talk a lot about relationship with food and our bodies so today I want to touch on a piece that is really connected to all of this: our relationship with exercise. We live in a society where the 'ideal body' involves sculpted muscles and low body fat and we hear all the time about the benefits of activity. While there are many health benefits to activity, there is a dark side to all of this that we don't talk about enough: compulsive exercising.

I know what you're thinking- most people sit too much...

"I can't keep chocolate (or chips, candy, cookies.....) in the house because then I'll eat it all." Does this statement resonate with you? I have this conversation with people all the time. I used to be one of those people. Here's the thing though- this is one of those things that's actually reinforcing your feeling out-of-control around food.

I want you to think about the last time you went on a 'diet' or started a 'lifestyle change' that restricted what you could eat. Now I want you to think about w...

Okay everyone, today I'm talking about periods and menstruation. Why is a dietitian talking about this you ask? I'm talking about it because women are made to feel fearful about our eating, especially around our periods. When we are more hungry before our period, also known as 'that time of the month,' or however you want to say it, we might think it's all in our head, we're using it as an excuse, or we just try to suffer through it and ignore our hunger.

Here's the thing though- your energy needs are...

As a dietitian who believes all foods fit, I'm not exactly what people expect when they hear the word "dietitian." When people find out what my profession is while they're eating, they often try to hide any treats they may be eating or say something along the lines of "don't look at what I'm eating!"  I would like to say that you don't have to make an excuse or hide what you're eating- I promise you, I'm not judging you for what you're eating. Most dietitians aren't either.

Before I went into pri...

Nutrition can seem confusing. One day a food is called good for you, the next day it's not in the media. There is one factor that rarely seems to be in question though: eating vegetables are good for you, right? Except on this one diet that says carrots have too much sugar.... and peas too... oh and don't even get started on fruit.... 

This is one thing that I find so frustrating in the nutrition world. Only 1 in 4 Canadians get the minimum recommended 5 servings of vegetables and fruits per day and i...

I wrote last week about 3 things you need to address if you're eating to cope with emotions including eating enough, self-care, and stopping food rules. So let's say that you've been working on those three factors, although they take time by the way, but you're still really struggling. So what do you do now? The first step is trying to figure out what is really going on. Take a pause and try to notice the thoughts you're telling yourself. What are you saying?  

Before we go any further, I wa...

As some of you may know, March is Nutrition Month! This year's theme is 'Take the Fight out of Food!" Today I'm going to be discussing eating to cope with emotions- something that can make it feel like you're in a never-ending battle with food!

When it comes to discussing eating to cope with emotions, the first thing that gets discussed is what to do instead. Often there is a discussion of taking a bath, reading a book, going for a walk, etc. The problem with this way of thinking is it isn't addressin...

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KATHLEEN HERNDER RD, CDE

Please note that I am currently not taking new clients at this time.

 

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