Five Activities for Improving Body Image
The Joy Of Eating Blog
by Rachael Hartley
2d ago
Body image healing is a lifelong journey, not a thing that can be “fixed” with a body positive mantra or by choosing to love your looks. Still, if you’re a “homework” person, you might find it helpful to have specific exercises or activities to do for improving body image. This blog post shares five of my favorites! Part of healing your relationship with food is healing your relationship with your body. However, as anyone who has done this work can tell you, improving body image is hard work. Because bodies change through life, both in appearance and functionality, body image healing is a lif ..read more
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My Favorite Meal Planning Strategy: How to Create a Master Menu for Meal Planning
The Joy Of Eating Blog
by Rachael Hartley
3w ago
Most people benefit from some degree of meal planning. However, the goal should be ensuring you have enough satisfying food to eat, not to rigidly control what you eat. This blog post shares a simple, non-diet tool you can use for meal planning in intuitive eating. What comes to mind when you hear the phrase “meal planning.” Is it an image of meticulously packed and portioned meals in matching tupperware containers (am I the only one who doesn’t have a single matching set left in my house??)? Does each meal have some combination of food that involves at least two of the following: grilled chi ..read more
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Intuitive Eating and IBS Part 3: Eating Disorders and IBS
The Joy Of Eating Blog
by Rachael Hartley
1M ago
Eating disorders and IBS are both much more common than people realize, and there’s a lot of overlap between both conditions. Unfortunately, much of the advice for IBS can make disordered eating worse. Part 3 in this series on intuitive eating and IBS discusses the relationship between eating disorders and IBS, and strategies for coping with IBS when you’re in eating disorder recovery. This post is part of a series on intuitive eating and IBS. Read part 1 to learn more about what IBS is, and a discussion of the pros and cons of different dietary approaches to treatment, part 2 to learn approa ..read more
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Intuitive Eating and IBS Part 2: Non-Diet Strategies for Managing IBS Symptoms
The Joy Of Eating Blog
by Rachael Hartley
2M ago
If you struggle with IBS, before cutting out or eliminating foods (especially ones you love!) read this blog post to learn non-diet approaches that can help manage your symptoms. In part 1 of my series on Intuitive Eating and IBS, I introduced what IBS is, some of the possible causes/factors that contribute to IBS symptoms, and how intuitive eating and a non-diet approach, especially when combined with medical nutrition therapy, can help support IBS management. I also broadly discussed commonly recommended therapeutic diets for IBS, and some of the potential pros/cons of elimination diets. Gi ..read more
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Intuitive Eating and IBS: Part 1
The Joy Of Eating Blog
by Rachael Hartley
2M ago
Google what to eat for IBS and you’ll find most of the recommendations are all about eliminating certain foods or elimination diets. But these common recommendations for IBS can sometimes make things worse and not better, especially if you struggle with disordered eating. This post on intuitive eating and IBS shares how non-diet approaches can help manage your symptoms. In the non-diet dietitian space, we often joke that you can’t specialize in disordered eating without also specializing in IBS, and visa versa. Most people with disordered eating also suffer from gastrointestinal issues, and m ..read more
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A Holistic Approach to Health: Taking Care of Yourself Outside of Food and Fitness
The Joy Of Eating Blog
by Rachael Hartley
4M ago
The way we discuss health in our culture centers food and fitness. While how we feed and move our body certainly has an impact on health and wellbeing, but that’s just a small piece of the puzzle. This blog post shares ideas for taking a holistic approach to health with seven tips for improving health outside of diet and exercise. One of my favorite parts of researching and writing Gentle Nutrition was the chapter I wrote on redefining health. I had long held a pretty nuanced view on health, never defining it on binary metrics and especially not as a number on the scale. As a provider, it has ..read more
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Four Types of Hunger in Intuitive Eating: Physical Hunger, Emotional Hunger, Taste Hunger and Practical Hunger
The Joy Of Eating Blog
by Rachael Hartley
4M ago
In intuitive eating, you hear a lot about hunger. But did you know there are more ways to experience hunger than just physical hunger? This post explores the four types of hunger in intuitive eating - physical, emotional, taste and practical - and how to respond to each. Us non-diet dietitians talk a lot about hunger in intuitive eating. There’s a reason honor your hunger is the second principle of intuitive eating - it’s incredibly important! As I remind my clients, honoring your hunger and fueling your body appropriately creates space for you to engage with the other principles of intuitive ..read more
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5 Signs You Need (and Deserve!) Treatment for Disordered Eating
The Joy Of Eating Blog
by Rachael Hartley
5M ago
Because dieting is so normalized in our culture, sometimes it can be hard to know if your struggles with food are enough to need treatment for disordered eating or an eating disorder. This blog post shares 5 signs that you are sick enough for treatment. As we kick off the new year and the “new year, new year” discourse that comes with it, I’m reminded just how disordered our cultural relationship with food is. Thankfully, most people in my life know that I’m not the person to talk dieting and weight loss with. However, that makes it a bit of a shock to the system when lots of friends, family ..read more
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Pesto and Sun-Dried Tomato Chicken Roulades
The Joy Of Eating Blog
by Rachael Hartley
5M ago
Bored of the usual bland chicken breast for dinner? Try this easy and elegant recipe for pesto and sun-dried tomato chicken roulades, made with only four ingredients! It’s surprisingly simple to make. What's a more ubiquitous “healthy” weeknight dinner than chicken breasts? Sure, it’s easy to prepare, budget friendly and family friendly. Too bad it's usually bland and totally boring. When I ask new clients about prior attempts at changing their eating habits, they often reply that they tried to eat healthy, but found it boring. When I dig deeper, it's because they went on what I una ..read more
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What is Set Point Weight Theory?
The Joy Of Eating Blog
by Rachael Hartley
5M ago
Set point weight theory is a helpful concept for understanding weight science, the fluctuations you experience in weight, “healthy weight,” and why diets don’t work. This blog post explains what set point weight range is and answers commonly asked questions about it. Thanks to more awareness around body diversity and the high failure rate of dieting, many people I talk to recognize the many problems with BMI. They know that their “healthy weight” according to the BMI scale isn’t actually healthy for them. Still, thanks to a medical culture that equates weight and health, they feel anxious tha ..read more
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