Do you have disordered eating? Don’t know what that means? Katie Couric Video you need to watch now!
Find Success with Intuitive Eating Group Meetings
Intuitive Eating* Adult Group
Led by Registered Dietitian Sumner Brooks, MPH, RD, CSSD
Intuitive Eating is a process-based approach that ultimately teaches patients how to have a healthy relationship with food, wherein patients become the expert of their own bodies. Patients learn how to trust their ability to meet their needs, are able to distinguish between physical and emotional feelings, and develop body wisdom. Created by the Original Intuitive Eating Pros: Evelyn Tribole and Elyse Resch. Sumner is a Certified Intuitive Eating Counselor trained by the authors of Intuitive Eating.
- Did you know that dieting predicts weight gain?
- Did you know that restriction promotes over-eating and binge eating?
- Did you know that a healthy relationship with food will help you reach and maintain your body’s natural, healthy weight?
Studies show Intuitive Eaters have Lower:
Body Mass Index (BMI) * Triglycerides * Disordered Eating * Emotional Eating
Studies show Intuitive Eaters have Higher:
Self esteem * Well-being and Optimism * HDL (Good Cholesterol) * Proactive coping skills *
* Enjoy Food More
If you’re looking to accomplish these goals, we’re the group for you!
Description:
This group will help you break the vicious diet cycle and teach you how eating can be both energizing and enjoyable.
We will provide a place to discuss the challenges, successes, and various experiences of becoming an intuitive eater. No scales, no counting, no competition.
This group provides a great solution for those who are not participating in weekly private sessions but still need a consistent manner of checking-in.
To Register: Contact Sumner by phone or email. (800)675-3193 or Sumner@NotOnADiet.com
Groups are held every other Tuesday at 23430 Hawthorne Blvd. #280, Torrance, CA 90505. *RSVP required.
Cost: $50
Tips to Prevent Impulse Eating
Impulse eating is described as eating in reaction to an emotion or a situation. It happens quickly, sometimes feeling almost violent and is often very mindless. Impulse eating can be in any amount and happen at any time. You may end up in a full blown binge, or just realize you finished an entire box of crackers without noticing.
You might be an impulsive eater if you’ve ever experienced something similar to one of these situations:
- You’re on the phone with someone who is upsetting you or stressing you out and before you know it you’re head first in the refrigerator looking for something to eat.
- You just received a stressful email and immediately head to the break room or office candy bowl to get something to eat.
- You’ve responded to bad news by turning in to a fast food drive through or 7-11 (or yet again head for the fridge).
- You’re disappointed by someone or some thing and without thinking grab the nearest food item you can find.
These situations may be described as or even sound like hunger to your brain if you don’t take a few moments to pause and figure out what’s going on. Here are some tips I use for how to decrease the frequency or the volume of impulse eating:
- Recognize your most vulnerable times: do you impulse eat when you’re tired? At work? Perhaps it happens when you encounter a certain person or environment.
- Set yourself up for success in advance by taking a minute to think about how you want to react in your most vulnerable times. When you’re feeling neutral, think about how you plan to respond when work gets stressful or the next time you’re upset by someone in a way that doesn’t require you to use food to cope.
- If you’re trying to change your relationship with food or trying to decrease your impulse eating, consider joining the Intuitive Eating Online Community for support and more information. It’s free to join and is “a safe and nurturing place, free from “diet talk”, “fat talk” and body-bashing.
To get started with personalized counseling contact me today. I can work with you in-person in the LA area or via Skype. Don’t wait or try another diet hoping it will be your magic answer. Real change requires tools, support and practice.
Why You Should Hire a Certified Sports Dietitian
Thinking about hiring a sports dietitian? If you take your sport seriously you’ve come to the right place. Sumner is a Certified Sports Specialty Dietitian (CSSD) and she’s here to answer your questions about fueling, recovering, building muscle, weight management and more! Watch this short video created by the Sports, Cardiovascular and Wellness Nutrition practice group of the Academy of Nutrition and Dietetics (formerly American Dietetic Association):
Almond Meal Muffins
Recently, a client brought by a lovely treat for me – a home made muffin! She followed the Carrot Banana Muffin recipe from the Paleo Plan. It was quite delicious but when I went to make a batch at home I didn’t quite have everything I needed. Never fear! Experimenting in the kitchen is one of my most favorite past times.
This recipe is a different version of the Paleo muffin – using Almond Meal as the base. It happens to be gluten free. This is a low-carb muffin compared to most traditional muffins. It actually fulfills more of your healthy fat needs than carbohydrate needs. You know me, and know that I’m not pushing Paleo (or any fad diet- ever), including a low-carb diet. However, I am a huge fan of getting adequate healthy fats in daily so this is a perfect addition to your breakfast or any snack. Make a big batch and freeze for later! The recipe makes exactly 12 regular size muffins.
Here’s the nutrition facts if you’re curious: Per muffin: 200 calories, 10 g unsaturated fat, 4 g sat fat (primarily from the coconut oil) 11 g carbohydrate, 7.5 g protein, 3.5 g fiber, 4 g sugar.
Ingredients:
2 cups almond meal (w/ skin)
4 Tbsp ground flax
5 tsp baking powder
3/4 tsp salt
1 Tbsp cinnamon
1 tsp nutmeg
2.5 medium bananas, ripe, mashed
2 eggs
3 Tbsp coconut oil, melted
1 scoop vanilla whey protein powder (I used Designer Whey)
1 tsp apple cider vinegar
1/4 cup nonfat, plain, Greek yogurt
3/4 cup frozen mixed berries
Directions:
1. Preheat oven to 350 F
2. In a small bowl, combine almond meal, baking powder, salt, cinnamon, nutmeg
3. In a large bowl combine mashed banana, eggs, vinegar, oil, and yogurt
3. Add half the dry almond mix into the wet ingredients. Mix only until just combined, add other half of dry mix until evenly combined.
4. Fold in frozen berries
6. Lightly spray muffin tin with canola cooking spray to avoid muffins sticking to pan.
7. Bake at 350 degrees for 20-25 minutes (check at 20 min)
ENJOY with fruit salad and some yogurt for a complete meal.
Can You Hear Your Happiness GPS?
The other day during a carpool, I was having a conversation with a colleague about why so many people in America are struggling with finding a healthy weight. If you watched the recent documentary”Weight of the Nation” you saw that the rise in obesity over the last 30 years was a sharp climb, rather than a gradual one. It’s still climbing. It is my profession, to talk to people about this very personally, and about where their struggles are rooted. I see often, not only in my practice, but in the “real world” with friends, family, acquaintances and even strangers, that our country’s people (or at least the parts of it I’m exposed to) are rather unhappy. I believe it would be an interesting observation to study the relationship between feelings of general unhappiness in life, and weight. Now, I certainly am not saying that weight determines happiness, for I believe you can be happy at any weight. What I am suggesting, is that unhappiness can be detrimental to health in many ways, including the risk factor of obesity.
My hypothesis: If a generally unhappy person can find and learn ways to feel generally happy, they will have improved likelihood to live at a weight that is healthful for their unique self. Can you test this hypothesis on yourself? I say “Go for it”!
So – what creates happiness? How does a person find happiness? Try to start by listening to your Happiness GPS. (If you don’t have time to, or don’t want to read the entire article… at least read the beginning and the end.) I think it’s worth a 5 minute read. Learning to find your happiness is worth all the time in the world. This is not a race, but you’ve got to start somewhere, now, don’t you?
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All Fired Up after Ashley Judd’s Editorial to the Media
Can you think of a time when you felt judged about your physical appearance? If you’re like many people, you can remember one stabbing comment, one painful glare or a debilitating teasing episode that scarred you for life. I recently had an in-depth conversation with my friend and trainer Dara Mazzie about one simple yet at the same time very complicated question: “Why do so many people care so much about the size of the pants, the number on the scale, or the flatness of the belly?” Why has this become such an obsession? What does it all mean?
One of my clients was spot on when she recommended I read Ashley Judd’s recent editorial in The Daily Beast. This beautiful and talented woman, one of my favorite actors whom I’ve admired for over 15 years, was torn apart by media critics and mainstream news outlets for appearing ‘puffy’. She was accused of “clearly having had work done” to her face, when in fact she stated the truth is she was on steroid treatment for an illness and had gained some weight over the winter.
If you haven’t read her article – and you’re a person who buys gossip magazines and absorbs what the media throws at you (I plead guilty to both) – I strongly suggest you read it. I just want you to stop for 5 minutes and let yourself understand how messed up it is – everything that is now so normal, so acceptable, so EVERYWHERE.
Our society is OUT OF CONTROL with the disgusting critical opinions, and profits from lies/opinions about who has gained too much weight, who is too thin, who has too many wrinkles or dimples on her thighs. Who are we F-ing kidding?? Not one of us reading any of this bull is perfect. Not one of those reporters or editors could stand up to their own outrageous standards that are placed on not only celebrities, but on normal, everyday people just like you and I. And the worst, most damaging part about all of this, is that over time we have come to believe it all – every last word and photoshopped image. We have grown as a society to believe (or subconsciously believe) that to be thin enough, young enough and rich enough is what we should strive for – and that, my friends, keeps you paralyzed from living your full life. I used to be as obsessed as it gets – with the ideal, the perfect body, the dieting. I get it and I get how it feels to be in deep.
It is your choice to decide to push back from what is out there. Stop buying and reading the Stars and US Weekly’s. Stop talking fat-talk and stop pinning pro-ana images. Cut short the conversations among friends when they turn to body bashing and physical critiquing. You don’t have to live in that world if you don’t want to.
Share with young girls and teens this short yet powerful video about media exposure and it’s effect on a young, impressionable person after leafing through a fashion magazine for 3 minutes.
Now, keep in mind, I’m writing this from LA, and I realize that there are many people who may not be as entrenched in this dark cloud as we are here in Southern California. I do know; however, that the women and men I work with every day are damaged, struggling, and trying to dig their ways back out from underneath all this mess. It can truly cause you to lose your sense of self, your self-respect, your confidence and your health. That’s all I need to know to get a little fired up after reading Ashley Judd’s message.
If you’re also driven to change all this madness, leave a comment and share with us your thoughts on how we can choose to live in a world that’s less concerned with body size and appearance and more focused on happiness, health and learning to thrive.
~Sumner
Follow me on Twitter @MyDietitian
10 Easy Ideas to Liven Up your Afternoon Snack:
Are you tired of the same old protein bar day after day? Your best bet is to be prepared with a little something fresh and delicious that satisfies you. What do I mean by satisfying? Ask yourself, “Do I want something crunchy or soft? Something hot or cold; sweet or salty?” You can get a great afternoon energy boost by having something that didn’t come from the office vending machine or the communal candy bowl. Try bringing one or a couple of these easy, balanced and flavorful snacks with you for when hunger strikes!
Hear what Sumner Has to Say About The Battle to Lose Weight:
Lead nutritionist and owner of Not On A Diet Sumner Brooks, was interviewed on November 5th 2011 by Steven Spierer of Talk Radio One. Listen to the interview now about how she helps people finally tackle their weight and problematic relationships with food.
10 Ways to Stop Hating your Body and Start Loving it NOW!
1. Instead of I shouldn’t be eating this”, say “I can have this if I want it, and if it’s right for my body in this moment.” Be open to any decision, take it or leave it, just do what feels best. If you want it later – you can always have it. Just make sure you slow down, check in, ask what will be best for you, and do your best to act on that.
2. Instead of “I have to lose weight”, think “If I honor and respect my hunger and fullness, my body will find the healthiest weight for me. It’s not a race.”
3. Instead of “I’ll be happy when I lose the weight”, think “What do I need right now to feel secure and content?” Give that to yourself. If you can’t give yourself what you need, ask “What can I do for myself to feel safe and OK right now?” Do just that.
4. Instead of dreading another night of over-eating, imagine your perfect night. Will you light candles and turn on music? Make a lovely meal and take a bath? Read a book and curl up with tea or a glass of wine? What would make your night as comfortable and enjoyable as possible? Do it!
5. Instead of “I’d be so pretty if I lost weight” say “I’m beautiful just the way I am. No one needs to be skinny to be happy. If I honor my body and listen to hunger and fullness messages my body weight will find a healthy place.” All you need to do is stay present, and give yourself what you need when you need it. No restriction.
6. Instead of “I’m giving up all carbs” (or sweets, or chips, etc), think “I deserve to eat a balance of all kinds of foods that fuel my body and I want to do my best to put foods in my body that make me feel great.” You DO NOT have to be a perfect eater. I don’t know anyone who is!
7. Instead of “I have to work out” think “I’m so lucky I get to move my body and feel the release of exercise.”
8. Instead of “I’m so fat.” think “I vow to respect my body and my mind at any weight. The more I care for myself, the healthier I will be.” Start every day with a commitment to care for yourself.
9. Instead of “Tomorrow I’ll be good” think: “Why would I want to do or eat anything that doesn’t make me feel good right now?” Calories or no calories, respect your body.
10. Instead of waiting to try something new or wear something you really love, just dive in. A healthy body is the product of a healthy lifestyle (especially if it’s a lifestyle that makes you happy!) – No healthy lifestyle, no healthy body despite whatever size. Go ahead and stop waiting!
In summary, this is different from dieting. Try to stop worrying about where your weight will be weeks or months from now, stay present and keep it simple. Any point at which you start to feel overwhelmed or think that you can’t do this, just take a moment and check in. Listen to your hunger and satiety signals. What do you need right now, in the moment? You might find that you’re completely content, but the fear of being too hungry for too long in order to lose weight is what feels so overwhelming. When life feels stressful or uncomfortable, don’t take what you’re feeling out on your body. You can handle ANYTHING life throws at you, you will get through it. BREATHE.
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