Dr. Kerri Fullerton ND

Intuitive Eating. Health At Every Size Doctor

About Food

Finding Great Recipes

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Finding Great Recipes

New recipes can provide some much needed variety to a menu that’s getting old.

On average, families rotate between 10-12 recipes, and that’s being generous. We’re creatures of habit.

And there’s good reason for that. New recipes, as exciting as they are, require a lot more thought. First, to find the recipe. Then, to ponder the ingredients (ex. Do I have those? Do I know what that is?). And then finally, the preparation. Since it’s new, it’s not second nature (ie. Harder to manage the kids AND cook).

A common mistake that I see being made is trying too much, too fast. Whether it’s a new weight-loss plan, or just trying to improve your nutrition, I see women getting overwhelmed and consumed by food. And then when life happens (‘cause it always does) they end up feeling like a failure.

My recommendation is that you don’t try more than one new recipe per week. That way you can try out new things, find some new recipes for your rotation, without going crazy.

Now, where do you find said recipe?

Well, I like choose from Chef’s and here’s why.

They care a lot about the quality and freshness of the ingredients. Chef’s like to use what’s local and in season wherever possible.

A Chef is “satisfaction driven” vs “nutrition driven”. Their primary goal is to create a satisfying and tasty meal. It’s about the flavours and textures. There’s a love present that I just don’t see with most “nutrition driven” cooks.

Satisfaction: The Hub of Intuitive Eating
Satisfaction is the Hub of Intuitive Eating

Am I saying that nutrition is unimportant? Heck no. But what’s the point in a nutritious meal that nobody will eat?

Have you ever done that? I sure have. I remember when I stopped using sugar. I had muffins, bean salads, and granola that nobody would eat. And when I got honest, I didn’t like them either.

So now, I use the least amount of sugar that I can while still making it genuinely satisfying and enjoyable.

Here are a few websites that I like to check out when looking for inspiration:

Jamie Oliver often has some great ideas that are rich in tasty vegetables and easy to make.

Michael Smith is another Chef that I follow. I find his dishes so full of flavour.

Often I’ll end up searching a site with many Chef’s featured like https://www.epicurious.com/ or https://www.foodnetwork.ca/recipes/

There are too many to list for sure. The point is, find someone who LOVES food and let yourself be inspired.

Let’s be honest, the nutrition gurus can’t seem to make up their minds about what’s healthy and what’s not. And everybody seems to have ‘evidence’ to back up their claims.

Try not to get caught up in the hype.

Where do you find food inspiration?

Get my Mindful Meal Planning Webinar

Is Food the Answer to Your Mood?

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“I just need to get my weight down and my food under control. Then I’d feel better.”

Have you ever thought that? It would be shocking if you said no.

I’ve seen so many books, blogs, and posts claiming that if you want to take care of your mental health you need to take care of your diet.

While I won’t disagree that food can impact mood, I’d like to talk to you about how your mood impacts your food. And more importantly, how you can take care of it.

When I was about 12 years old I told my mom that I wanted to lose weight. I truly believed that if I could change how I looked then I could change how I felt. And who could blame me? Look at the message of every weight loss or fitness commercial. The before is sad and frumpy. The after is happy and confident.

My Mom didn’t want me to do anything crazy so she took me to see the doctor. It was the best of the options that she had at her disposal. The doctor proceeded to ask me what I wanted to weigh, and then told us that I didn’t need to lose weight. But if I was determined, then Weight Watchers was the way to go. It was then, as it is now, viewed as the ‘healthy way’ to lose weight (I’ll do a rant on that another time).

Off we went to the first meeting and weigh-in. I was already within my BMI range (again, another rant for another time). But that didn’t stop them from signing me up and helping me lose weight.

That was the beginning of my dieting cycle. From age 12 to age 30 I lost and gained 15, 20, 30 lbs, over and over again. Each time I lost, I gained a few more.

Now I don’t blame my mother or my doctor. They only did what they thought was best.

If they knew then what I know now, they would’ve referred me to a psychologist. Someone who would’ve helped me understand why I thought that my happiness and confidence would be found within how I looked. Maybe they would’ve had me read More Than A Body by Lindsay and Lexi Kite.

You see, I was struggling with anxiety, but nobody knew, me included. And the repeated failures at weight loss only added to my anxiety. I developed depression as well. I couldn’t understand my lack of will power. I developed binge eating disorder that progressed to bulimia. I didn’t tell a soul.

Here’s what I know now.

Food is very powerful at affecting mood. In fact, in can raise neurotransmitters like serotonin and dopamine. It can also decrease the stress hormone cortisol.

Lately this has been seen as a bad thing in the media. It’s been called “addiction” when in fact it’s not at all. To create the environment for addiction-like behaviours around food, first you must restrict. That’s worth repeating. In order to create the food addiction model in mice and humans, they must first RESTRICT the food.

My dieting created more food cravings.

Then to add insult to injury, being in a state of depression, anxiety and or stress, actually limits your ability to implement lifestyle change.

Research published in Basic Clinical Neuroscience last year showed that when we are in a state of stress, depression, and anxiety that our memory is diminished, our impulse control is decreased, it’s harder for us to plan, and we aren’t able to go with the flow as easily. All skills that are required to make lifestyle changes!

What can you do?

If this feels a little depressing and frustrating, I hear ya.

The good news is that there is a way out of the endless loop of hanging your hopes on the next big thing only to be left feeling like you failed again.

Step 1: Get a proper assessment done

I get it – you want to feel better. And yet very few doctors, nurses, naturopaths, dieticians, fitness trainers or nutritionists are going to first assess your ability to make the necessary changes.

Find someone who is going to assess your stress levels, and your mental health status. These pieces need to be addressed first, from a chemical perspective.

Does that mean that you have to go on meds? Of course not. There are wonderful herbs, amino acids, and other natural solutions available. Just be sure to seek out professional help – someone who has the training necessary to support this. Someone who won’t shy away from telling you that meds might actually be the best option right now.

You can find professionals around the world who have been trained in Intuitive Eating and understand the dangers of prescribing a diet by using this link here: https://www.intuitiveeating.org/certified-counselors/.  Yep, I’m on there.

Step 2: Get Treatment

That sounds silly I know but you’d be surprised how many people don’t get treated once the problem is identified.

Whether it’s “just stress” or it’s depression and/or anxiety, it won’t go away with awareness alone.

Some don’t want treatment because they see it as a weakness. They ‘should’ be able to just figure it out. Please know that the chemistry is strong and real. Getting treatment makes you stronger not weaker.

Maybe you don’t want treatment because you think that it’s a forever thing. While sometimes that’s true, often the treatment is just a temporary thing. Like using a crutch with a broken leg. Once it’s healed, then you can start rehab and create a lifestyle that will support your healed self.

This is where the team approach can be very helpful. Maybe the psychologist identified the problem and you need the naturopath or the MD to help with the treatment side.

Step 3: Make lifestyle changes that will last

This is the step that we all want to start at. We want to exercise more and eat better.

When you have steps 1 & 2 in place, you’ll be in a position for step 3 to be successful.

Lifestyle changes need to be slow, steady and sustainable to have any lasting impact. And that’s what you really want right? You don’t a temporary solution. You’ve been there and done that.

It’s time to put the horse before the cart.

Dedicated to helping you find peace and power with your body,

Dr. Kerri

P.S. If you’d like to chat, book a connection call. It’s free and there’s no pressure. If I can’t help, I probably know someone who can.

What my food cravings were trying to tell me

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All of my life I’ve felt like I had demons in my head telling me to eat. Those demons were my food cravings.

Each and every day they were a reminder that I couldn’t be trusted with food.

When I’d finally give in, I’d eat to excess and feel awful. Physically I’d be stuffed and bloated. Emotionally I’d be so ashamed.

Monday morning was my reset. The day that I’d get control.

Except that the control only lasted a few days at best. Often I’d be back into the food by Monday afternoon.

So how did that change for me? Why is this no longer my normal?

It changed when I stopped seeing my cravings as these awful demons, and started to see them as compassionate confidents.

I realized that my cravings for foods that didn’t serve me, but actually harmed me, must have a purpose. Otherwise, why would they still be there?

Think about it. Why would I continue to engage in a behaviour that didn’t give me some kind of benefit? That doesn’t make sense.

At first, I acted like a rebellious teenager. Even though I’d realized that the food cravings were a compassionate voice, I’d still yell and rebel when those voices tried to guide me. I’d push them away and act out (usually by restricting my food severely or by overeating).

Until one day, after I’d overeaten, I sat there bloated and uncomfortable and ashamed, I didn’t want to do this anymore. So I said “OK crazy food brain – what is it that you’re trying to tell me?”.

What I heard was that I was tired. Or overwhelmed. Or scared.

Each time I got a different message with the same theme.

I needed to be nurtured. I needed to be comforted. I needed to feel loved.

Sometimes it was something leading up to the cravings. Often for me it was lack of sleep or an over-scheduled life.

Other times it was something that was coming up. A presentation. An event.

No matter what the cause, it became clear that my food cravings were me trying to take care of myself.

That was  hard pill to swallow.

It was easier to make it the foods fault. To tell myself that I was a food addict or that it was these deceitful food companies putting addictive ingredients in there.

Looking within is a lot more uncomfortable. And it’s worth every moment of discomfort.

Now when I have a food craving, I have choices.

I can eat some of what I’m craving. I can do it sanely. I can do it moderately.

And when enjoying that bit of food doesn’t satisfy, then I can see the continued food craving as a gift.

It means that my stress has surpassed my ability to cope with it.

It means that something needs my attention.

And just like when a baby starts to cry we go down the list “Hungry? Wet? Dirty? Tired?” I too can go down my list.

Am I getting enough sleep? Am I getting enough rest? Am I moving my body enough? Am I acknowledging and dealing with my feelings?

Once the real reason for the food cravings is unveiled, they go away. Just like that.

 

 

 

P.S. Watch the video on YouTube for more Food Cravings goodness

Freedom to Feast

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Growing up, food was always an anchor to my memories – each holiday had its special treats; each vacation spot had its special food shop or special restaurant with that special dish.

Holiday parties and family gatherings were an education that I didn’t really need, but I took it in like it was gospel. I was always watching the women as they interacted with each other and the food. They would make comments like, “Oh I shouldn’t”, “I’ll have to walk this off”, “Have you lost weight?”, “Have you seen how much weight she’s put on?”, “Well I’d better enjoy it now cause starting Jan 1st…” All they talked about was self-control or the fact that they had no self-control at all.

The same type of messages were at home too. There were so many rules around the treats – what time of day I could have them, what I had to eat first before I could have them, if there was company over, what day of the week…rules, rules and more food rules.

I took the messages to heart and got nervous about how much I ate in front of others. The idea of savouring one piece became foreign to me. I was shoving them in when no one was looking, hoping no one saw me chewing. If I could, I would bring them into the bathroom or some other far away unpopulated area of the house or party.

I was left with the feeling that something had to be wrong with me. Why didn’t I only want one chocolate out of the box? Why did I want to try them all? Why couldn’t I be trusted with my food desires, likes and dislikes?

As I got older, the anxiety around Christmas time got worse. Heck, it had already started with the lead up to Halloween. Candy was everywhere in the grocery stores and offices. Every company had some special way to make an already delectable treat even more sensational; gingerbread, donuts, cookies…there was no escaping it!

Each year I would vow it would be different. I would scour the internet and find a new plan to follow that promised to crush my cravings. When it didn’t work, I figured it was more proof that I was flawed…it never occurred to me that maybe the restrictive process was flawed.

By the end of December my “will power” was shot and my binges were strong. Each trip to the grocery store or coffee shop led to food that was purchased and eaten alone and fast, desperately hoping no one would know. The fun of holiday feasts became a long forgotten memory. I was simply scared and wanted it all to be over. I wanted all the food to be gone. I wanted to start my New Year’s diet.

Until I just couldn’t do it anymore. I couldn’t face another diet. It got to the point that even thinking about another diet, another resolution, another Monday morning that I would begin to obsess about food; all the food that wouldn’t be allowed anymore. The mere thought of restriction led to another “last supper”. Nope, I couldn’t face that anymore. I couldn’t believe the underlying message that I couldn’t be trusted with food. I’m a smart, sassy, successful woman – no way did that make sense anymore. Surely there had to be another way.

I started to reach out and find new resources. What I learned is that the answers were here all along. I was so stuck in my head that I disconnected with my heart and my intuition. I learned that I needed to slow my mind down. Its noise was blocking out my own voice and my own body’s messages.

I learned that my body is just as smart as my head. It knows and I know when I’m hungry and when I’m full; what I like and what I don’t. When I eat, it’s because nothing else can meet my needs at that moment. That it’s ok to enjoy food simply because it tastes good; simply because it smells good, simply just because.

I look back at all the meals that I missed; it was not because I didn’t eat, but because of the chatter in my head about the food or what my friends and family thought about what I was eating. All that noise had me miss out on the experience of the meal.

Humans are social creatures. We meet around food and drink so we can share love, share tears, share stories. Traditions are built in the kitchen and spill out into the dining room. I missed it for so long. I missed the fun, the laughter and the love.

My freedom to feast was always with me. It was right here. And it’s in you. All you have to do is trust your magical self.

Until next time,

dr kerri

Live Life. Love Food. Be Free.

Buffet Bliss

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Do you get stressed out and overwhelmed eating at a buffet? With holiday and travel season approaching, many of us end up eating at buffet style restaurants and pot-luck dinners this time of year. Instead of feeling that buffet burden, I want to share my strategy for buffet bliss!

I’ve been eating at buffets twice a day here in Hawaii. Today, while standing in line I started asking the other women how they felt at buffet meals.

Overwhelmingly they said that buffets were HARD. Top reason?

Everyone is watching!

They can’t be the first one up cause that’s no good; but fear of missing out won’t let them go last either – what if nothing’s left? They have to pick the ‘right’ balance of foods (what is that anyway.) They have to choose what they ‘should’ be eating – not too many carbs, sweets, meats…whatever their food rules dictate. Can’t pile the food too high…but what about seconds, is that okay?

So, I figured that I could share my buffet strategy with you today. Instead of the buffet burden, let’s go for buffet bliss!

  1. Take a look at everything on the buffet first. Do a walk through. See what interests you.
  2. Buffets are a great way to try things that you otherwise wouldn’t order. Get a selection of everything that looks appealing.
  3. Taste, I mean really taste, everything on your plate. Not awesome? No worries. Move on to your next selection. Delicious? Wonderful. If you’re still hungry after this plate, go grab more of what you loved or at least add it to your “I like that” food list.

Buffets don’t have to be anxiety riddled experiences. Instead it can be a wonderful food experiment to try out new flavours.

Survey. Sample. And Savour.

Until next time,

dr kerri

Live Life. Love Food. Be Free.