Ilana Mulhstein shares a kid-approved meal plan, her go-to snacks, and the one thing she always gets at Costco.
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Holiday eating can stir up all kinds of emotions for people who struggle with what and how much to eat. Maybe weight is the issue, maybe not. Either way they lose: They feel bad if they stick to their food rules and miss out on wonderful food and feel just as bad if they give in and eat. Feeling as they do, any amount of food is too much if it is the “wrong” food! In this issue of Family Meals Focus, a long-term dieter tells us how joyful it is for her to be Eating Competent, thanks to the “How to Eat,” the intervention taught in the Treating the Dieting Casualty VISION Workshop. https://lnkd.in/gRMYmEBh
Family Meals Focus ~ No. 51
https://www.ellynsatterinstitute.org
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Registered Dietitian 🍓Creator of the Peas & Hoppy Meal Guides 🫐 Life’s too short for bad food 🍽 FREE resources to make mealtime easier 👉🏼 PeasAndHoppiness.com/Hello
If you ask your child what they want to eat, they might ask for an elephant sandwich… I.e. something impossible (or very difficult, expensive, or unrealistic) to give them. This is why as the parent, your job is to decide what is on the menu for the day. There are too many decision-making factors for your child to answer the question of “what” is for dinner. Let’s be honest - I’m an adult and I can barely figure this out myself, lol To guide your children through the (developmentally normal) picky eating phase, at each meal I recommend to offer: 1. A nutritionally balanced meal including protein, carbohydrates, and fruits or vegetables - i.e. what you’re feeding yourself and the rest of your family. AND 2. A “Safe Food: - one (or several) options which you know your child will eat. The main meal you cook will give your child exposure to new foods and the “safe food” will give you reassurance that your child has something to eat if they’re nervous to try new foods. Not sure what to fix for the “nutritionally balanced” meal? Download our app for a free meal plan, recipes, and grocery list! 👉🏼 https://lnkd.in/g2nQPUcd Most importantly, remember: you’re doing great. It feels hard because it IS hard. You got this. You can do hard things. Happy eating adventures, Dietitian Ann #fuelyourfamily #eatyourveggies #pickyeaters #intuitiveeatingdietitian #divisionofresponsibility #recipesforkids #pickyeating #pickytoddler #pickyeaterproblems
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"You don't have to do this alone! You have the power to end the cycle of binge eating and create a healthier relationship with food. First, start by being gentle with yourself and acknowledging that you are not a bad person for having struggled with binge eating. The habit of binge eating can be hard to break, but with the right support system, and some practical tips you can find food freedom. Start by creating a positive environment with food. Make sure to have a variety of foods that make you feel good in your fridge and pantry. Plan meals and snacks ahead of time to minimize the feeling of deprivation and create structure around eating. Finally, when cravings come up, find ways to distract yourself or practice mindful eating to help you break the cycle of bingeing. This is important because these tips can help you feel empowered and in control of your eating habits. It can also help you understand and manage cravings more effectively. It can help you create a healthier relationship with food and reduce the feelings of guilt and shame. Do you have any tips or strategies you use to help end your binge eating episodes? Share them with us! Now, you don't have to do this alone. Join the Binge Free Living Newsletter to get the latest tips and strategies on how to break free from the vicious cycle of binge eating and find food freedom. This newsletter is full of helpful information like practical tips, strategies, and support to help you find food freedom and peace with food. Click the link to join: https://lnkd.in/ext4EfDs. We can't wait to have you join us on this journey to food freedom!
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3 things to do when your body's not ready to let go of binge eating: 1. Get curious about what binge eating is doing for your body. Binge eating is often sparked by a dysregulated nervous system. This means that you can't logic your way out of a binge. You have to explore what binge eating is somatically doing in your body (helping you to upregulate or downregulate) to start to offer yourself compassion and understanding where you can approach the binging from a completely different internal space. 2. Embody your binge. There can be so much shame that goes along with binge eating that can often perpetuate this food coping mechanism. As you work to support your body in feeling safe to be here, the binging may continue until a tipping point happens where your body starts to experience that it doesn't need this food behavior for safety as much anymore. As the binging plays out, to decrease the sense of shame around what's happening with food, you can practice owning the decision to binge and get into your body while you do it. You can start to experience that binging is a resource that doesn't mean anything about who you are as a person. 3. Get to know the part of you that refuses to let this go. Along with your body feeling threatened by you considering letting go of its best strategy to regulate, there is also a part of you that is screaming, "NO! Don't you dare take this away from me." You might get curious about who this is and how old they feel. They may feel like they don't have any other strategy but to binge which makes sense for a 5 year old that really didn't have anything else available to them besides food. You might start to hear them out, give them a voice, and validate their fears. Curious to learn more about your relationship with food? Go take my What Is Your Relationship Status With Food? Quiz here: https://lnkd.in/gJGte-GU #somaticeating #somatichealing #somatictherapy #somaticpractice #relationshipwithfood #foodrelationship #selfprotection #witnessyourself #embodimentpractice #bingeeating #bingeeatingrecovery #bingeeatingdisorderrecovery #bingeeatingsupport #emotionaleatingsupport #cantstopeating #eatingforsafety #foodcopingmechanism #feelingsafewithfood #disorderedeatingrecovery #partswork #nervoussystemregulation #childhoodtrauma #traumaresponse #healingtrauma #traumarecovery #somaticnutrition #somaticnutritionalcounseling #stephaniemarafox
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Transforming lives through the right nutrition and exercise for you l Qualified Nutritionist l Qualified Personal Trainer l Juicer l
Let me ask you a question! Are you a food prep person? Because it’s an absolute fact and a must that we learn to food prep if we are to keep our health and wellness on track, or even for the first time take your health into your own hands. Unfortunately we are guided to eat on the go these days, and food manufacturers have us right where they want us!! Fast food outlets on ever corner, cookie shops, sandwich bars - ok, this is great once in a while - however, it’s how most of us live our day, to day lives - we are too busy, don’t have the time! Believe me it’s easy when you know how 🙏 Tips: Have a diary - add your food prep as a priority! There will be some slots if you look for them - maybe change up a coffee morning for food prep - it’s so worth it! On those busy days - you will have healthy standby meals to add to your veggies & salads 🙏 If you are a juicer - batch juice once a week & freeze or purchase if funds allow. Soups, stews, casseroles, chili, bolognese sauce & other sauces - batch make & freeze Health is absolutely our greatest health - when we run around burning the candle at both ends - eating unproductive, processed foods, high in refined fats & sugars more than we don’t - over time you will slow down, become fatigued, have sleep issues, skin problems, new aches & pains - the candle can only burn for so long! Fueling our bodies with high water content foods is paramount to our continued health & wellness 🙏 If you would like help on your journey to renewed health - please drop mea message - let’s have that FREE 20/30 minute no obligation discovery call - let’s get acquainted - sometimes we all need a little support 🙏 #nutritionspecialist #foodprep #timemanagement #freediscoverycall #letsgetaquainted #personaltrainer #juicetherapist
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On the 31st of December 2022; I was pondering on my poor eating habits and decided to stop eating noodles which I was sort of addicted to eating. I frequently eat noodles because it is a quick meal. I informed my friend about this resolution and there was this 'I hear you' kinda nod 😂. Then, everyone close to me knew how 'addicted' I was to noodles. I was not so sure I would be able to achieve the resolution too but I was determined. It was high time I changed my eating lifestyle. So, to assure myself. I got well-prepared noodles on the night of 31st December 2022 before the cross-over and I ate it as last supper 😂. This was like a 'sent-forth' party for me to achieve my 2023 resolution on healthy eating. Did I follow through with the resolution? Of course, I did! Recounting on 31st December 2023; I could count the number of times I ate noodles. I practically lost taste for it and am now intentional about my eating habits. How did I achieve this? I put systems in place to ensure it was achieved. Foremost, I noticed noodles take 85% of my foodstuff purchase. So, I didn't buy noodles throughout the year anytime I restocked my foodstuff. This helped me not to eat noodles on impulse. Also, I found out that eating noodles for me was an escape from thinking about what to eat. To solve this issue, as I plan my day for work, I include the food to eat. This saves me from running to noodles to save my stomach for the day. Another system was accountability. I posted it on my WhatsApp status about my intention to cut down on my noodles intake. So, I give updates sometimes on my status; I informed my contacts of the number of months I have stayed away from noodles and survived. This kept me in check. As you make your plans, set goals, and make resolutions for the year 2024; WHAT SYSTEMS DO YOU HAVE IN PLACE TO ACHIEVE THEM? Resolutions, goals, and plans are baseless without structure/systems to make them happen.
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I often hear people say they just don’t have time to cook because they are too busy. They tell me that they just stop by a drive-through or pick-up prepared food more often than not. Although I understand that everyone is busy, I have a difficult time understanding why food preparation seems to always be in last place when it comes to priorities. Overweight and obesity rates are climbing and chronic disease follows. Sure, being involved in activities and other social functions is important, but I would argue that feeding ourselves nutritious foods to make our bodies function is crucial not only for short-term energy and body function, but more importantly for long-term quality of life. Sure, you can purchase healthy food on the run, but you don’t always know how it is prepared and what ingredients it contains. Plus, how are children supposed to learn to navigate the kitchen or the grocery store, if they are never taught these skills? Yes, meal planning and prep take time, but feeding ourselves and our families should be number 1 on the list of priorities. Think about it. Our bodies need food (everyday!), preferably nutrient-dense food to make them run well. Taking the time to figure out what you are going to eat and how that is going to happen should be at the top of everyone’s priority list. Taking a little time each week to sit down and create a menu will go a long way in putting more nutritious food on the table. And no, the food does not always have to be prepared at home. I use Citrus Pear (similar to Beehive Meals) meals on a routine basis and occasionally pick up a rotisserie chicken at the store to make food prep easier. And no, you don’t have to spend hours in the kitchen to eat well. Sandwiches and salads find there way to our dinner table quite often. Let me know what you think in the comments section below.
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Registered Dietitian 🍓Creator of the Peas & Hoppy Meal Guides 🫐 Life’s too short for bad food 🍽 FREE resources to make mealtime easier 👉🏼 PeasAndHoppiness.com/Hello
Save this post for the next time you’re SO frustrated at a meal, and❗️STOP requiring your child to take a bite of their dinner… (And this is coming from a registered dietitian who used to believe in the “One Bite Rule.”) It can take up to 20 “exposures” to a food before your child will feel comfortable eating it. Forcing your child to take a bite can actually backfire because it removes their autonomy! The good news is an “exposure” can come in many different forms. Examples of food exposures include: -Growing or harvesting the food -Helping prepare the food -Seeing the food on the table -Playing with the food -Watching you eat a food -Learning about a food -Seeing their friends eat a food -Putting the food in their mouth and then spitting it back out -Taking a teeny tiny bite Focus on offering nutritionally balanced meals and a “safe food” for your child, then allow your child to decide whether or not they will eat. Keep offering new foods in a low-pressure environment and you might be surprised what your child will (eventually) be willing to eat. Mealtime will be so much more pleasant when you don’t have to fight about that one bite! Learn more tips to prevent and reverse picky eating: https://lnkd.in/gE8n5SGv Most importantly, remember: you’re doing great. It feels hard because it IS hard. You got this. You can do hard things. Happy eating adventures, Dietitian Ann P.S. Navigating picky eating and figuring out what to serve your family for dinner can feel overwhelming. Let us answer the question, “What’s for dinner?” - https://lnkd.in/gqrgKc-V #fuelyourfamily #eatyourveggies #pickyeaters #intuitiveeatingdietitian #divisionofresponsibility #recipesforkids #pickyeating #pickytoddler #pickyeaterproblems
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Are you a parent/caregiver or someone who struggles to have a nourishing breakfast in the morning? Does this sound familiar? The alarm ⏰ rings and you’re up and immediately the to-do list is rolling through your head. Breakfasts for kids 👧 Lunch for kids 👦. Does everyone have clean clothes? Did Suzy do her homework? Where are the water bottles? I can’t forget the groceries! What’s for dinner? And on and on and on…. Let’s try taking one thing off the list and make it as lazy as possible. I’m talking about YOUR breakfast. I love to have my clients focus on batch prepping food for busy days. Making pancakes 🥞 on the weekend? Double the recipe and pop leftovers in the freezer. Same goes for waffles 🧇 or French toast. Cooking up oatmeal 🥣 ? Try making extra servings that you can pop in the microwave for those busy mornings. I promise if you add a little milk or water, before warming them up, it's almost the same as freshly made. Making scrambled eggs? Use 4 eggs 🥚 instead of 2, refrigerate the leftovers, microwave the next morning, and throw it beside some toast and avocado. Boom 💥, DONE. It doesn’t have to be complicated. Let’s try and be as “lazy” as possible where we can. #nutritioncoaching #nutritiontips #dietculture #fitnesstips #healthylifestyle #healthygains #eatthisnotthat #exercisescience #nutritionscience #coachingonline #macronutrients #busyparents #parentsbelike #caregiversupport #morningroutine #morningrush #prepcoach #foodprep
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Meal prepping isn’t as healthy as you think… So the next time you’re comparing yourself to the “health influencer” showing off their weekly (or sometimes monthly!) food prep content - Here’s the good (and bad) aspects you should know about meal prepping: Good: -helps to save time -easy to grab and go -ensures you use the food you bought -takes the guesswork out of what to make Bad: -food loses its freshness 3 hours after it’s been cooked -doesn’t provide enough variation in nutrients -can cause inflammation -hard to digest Remember, convenience ≠ health. If you’re frequently bloated and constipated, eating fresh, easy-to-digest meals can help with that.
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