About Food

International No Diet Day

May 6, 2017 by Kerri Fullerton

It’s finally here. A day that truly celebrates a life free of rules and restrictions; a day that celebrates our bodies just as they are. But how much has our body image deteriorated to fuel the need for a No Diet Day? How widespread is the desire to be ‘perfect’ and ‘skinny’ anyways? Although it’s amazing to see that we are beginning to recognize the problem with the diet and fitness industry, our bodies continue to be the subject of our harshest criticisms. We believe that the lighter we are, the happier we will become. Instead of enjoying time spent with family and friends, we are wasting time planning meals, eating separately, and forever thinking about our insecurities. So what’s a girl to do? With 91% of women hating their bodies[i] and 90% of women opting out of important life events because of the way they look, we can’t just change our bodies, we have to change our perspective.

What does dieting actually do to our bodies?

If you’ve seen any commercial for popular dieting companies like Jenny Craig, Weight Watchers or Atkins, you would believe that after following a strict food diet (often filled with meal replacements, extreme exercise and lots of rules) you’ll drop 20 pounds in 2 weeks. Maybe you’ll even keep it off for 2 months. But after 6 months, almost all diets fail[ii]. The word diet at its most basic indicates a change in eating habits and food choices[iii]. However, if that change does not fit comfortably into your lifestyle, and if it’s not flexible enough to accommodate busyness, events or anything else you encounter, then its doomed to fail from the beginning. Put simply, you can’t eat meal replacement bars for the rest of your life.

What is your ‘Set Point’?

More than anything, our diets and weight loss regimes can throw off our bodies natural balance, and in the long run can alter our ‘set point’. Your set point identifies your bodies size and weight as a combination of both genetics and eating habits. For adults who do not consciously try to control their body size, these factors regulate the body to maintain a remarkably stable weight[iv]. Ultimately, this is the weight that your body maintains when you don’t have to worry about what you’re eating or how you’re moving. When we do something drastic to change that, like working out excessively, the chemistry in our body changes. Your body begins to require more food to satisfy your hunger or you get tired and lethargic because your body just doesn’t want to move. After every diet and every attempt to change your weight, your body reacts defensively; It adds a few pounds to leave there just in case this drastic change happens again.

Bottom line? Just don’t start. Every time we go on a new diet that restricts us for a prolonged period of time our bodies work to maintain our natural body weight. To celebrate a day that encourages body love and food freedom we need to break the dieting cycle and change the way we look at ourselves (even if it is one day at a time). Together we can stop dieting, stop following food rules, and stop depriving ourselves of cake because we didn’t go for that run. More importantly, we can stop the mental chatter around our weight and our food choices.

Until next time,

Live Life. Love Food. Be Free.

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[i] http://www.imdb.com/title/tt4862478/

[ii] https://intensivedietarymanagement.com/all-diets-fail-how-to-lose-weight-xi/

[iii] http://www.dictionary.com/browse/diet?s=t

[iv] http://nedic.ca/set-point-what-your-body-trying-tell-you

Recovering from the Easter Bunny – After a Binge

April 20, 2017 by Kerri Fullerton

Food has been part of celebration, grief, and tradition for as long as human history dates back. It’s not going anywhere. So when holidays like Easter come around, things can get a bit stressful. The endless sweet treats delivered by the Easter Bunny fill many homes with unwanted temptation; so how did it go? If your answer is ‘not well’ you’re not alone. Problematic eating behaviours are far more common than we realize[i], and with the size of the diet and fitness industry, that’s no surprise. So many women are fighting their own personal battles with food, with their bodies, and with their thoughts. With all of this pressure on us, it’s important to know that there’s a way out. We don’t need to feel trapped or isolated by food anymore. It’s not a one shot deal, but I promise you, there is something at the other side of this.

Even from the young age of five or six I remember Halloween being a rough time for me. I was always so excited to gather all the candy, but absolutely mortified to find that it was going to be taken away. My candy was immediately rationed out and I was never allowed to just indulge and have what I wanted. But I couldn’t understand what was wrong with me; I wasn’t able to have just one or two candies like my parents wanted me to. For me, only having a couple was torture. So as I got older I learned not to eat what I wanted in front of other people. I would sneak food, eat in private or in hiding, then I would scrunch the wrappers up and get rid of the evidence. This was all to make sure I would never get caught eating.

I remember babysitting in my preteens and rummaging through the cupboards looking for anything I could get my hands on. The shame I felt by doing this was absolutely overwhelming. My first official diet was when I was 12. I was very uncomfortable and embarrassed in my body. I went to my mom and asked if she could help me. She was always on one diet or another, so she was the person to ask. She took me to the doctor and he couldn’t understand. I was already at a healthy weight, but because I insisted, he directed me to Weight Watchers. I know now that I was trying to manipulate a body that didn’t have anything wrong with it. I didn’t actually need to lose weight, but I believed that it would make me happier, and I believed it would bring me confidence. It developed my fear of getting fat, and I was willing to do just about anything. But it was the moment I began my first diet that my disordered eating began. That’s when the bulimia swept in. For years I was plagued with worry and fear. But gradually, as I was going through school to become a naturopathic doctor, I found another way.

Recently I marked an anniversary; I have not thrown up, on purpose, for 8 years now. Not that I never overeat, but bulimia is not part of my life anymore. Believe me, it really is attainable. Know that the feelings of shame, thoughts of negative body image and self-criticism are what binging is really about, not the food itself. So often we talk about food, but we don’t talk about this important stuff. We need to focus our energy on developing our self- respect, and dare I say, our self-love.

Here’s how you can overcome overeating:

Release – This first step is all about forgiveness. Every failure that you’ve had with dieting is weighing you down. It could be anything, a small slip up, a binge or the taste of a treat that throws you into a tailspin of heaviness. Every one of these perceived failures chips away at your confidence and prevents you from moving forward[ii]. Get focused and let go of the guilt and shame. You do this by finding acceptance. It’s not about condoning the negative food act, it’s about accepting that there will be slips ups and mistakes and not letting it have any power over you. Don’t make everything into such a big deal. Think about how heavy a glass of water is. It’s light when you pick it up and put it down, but how heavy does it get when you hold it for an hour. How heavy is it if you try to hold it for a week? Release the feelings of guilt and shame and unburden yourself. Once you have accepted that what happened, actually happened (you overate, you binged, whatever it is) it’s time to move on. Colouring, tai chi, meditation, yoga or really anything that lets you refocus, is a great way to begin to allow your body to release any negative feelings you have.

Realign – We need to understand what we’re actually looking for. You might think it’s weight loss, and the world is telling you it’s weight loss, but that’s probably not what it’s really about. We need to understand that health and weight are not the same, they may be related, but they are NOT the same. We all see the ads; the diet and fitness industry is constantly encouraging us to drop the weight: “Drop 20 pounds in 30 days!”. But what they don’t tell you is that almost all diet and weight loss plans do not see any long term benefits[iii]. They don’t tell you that research supports the body’s ability to become healthier without losing any weight at all. When you re-define your goals from weight loss to focus on actual health benefits, you’re able to discover what you truly want. Would you like to have more energy, more blood sugar control, or keep up with your kids? Healthy to me means being able to live a life I love in the body I have and being able to participate in anything I want to participate in. Find a new way to measure your goals, and use that to define your success, not your weight.
Relearn – Now you have to relearn how to eat. We’ve been taught strict food rules ever since we were young. But before we learn new rules, we need to unlearn all those other old ones. Instead of labeling everything as either ‘good’ or ‘bad’ we need to find a balance. The world of nutritional science is still so young that much of the information out there is deceptive. Instead, trust that your body knows what you need and how much you need. You can learn to make all foods safe, and get rid of the stigma around them. No more skipping or skimping meals; primal hunger from being starving removes your ability to control yourself. When you satisfy yourself, you’re less likely to overindulge. Finding success with any long term food plan requires the inclusion of foods you love. Follow what your body tells you. Food needs to satisfy your body’s needs, and the needs of your taste buds.

Food doesn’t need to be scary, and it doesn’t need to be private. We don’t need to feel guilty around food, and we don’t need to constantly be wondering what our butts looks like in those jeans. You’ll find you have so much more time when you shut off and block out those negative thoughts. Tune into what your body wants and remember your forgiveness and acceptance. Know that this is a process, and it will take practice. We take care of the things we respect. So work on finding respect for yourself and your body, instead of dropping weight. No matter what, remember that there is always hope; your new journey is only just beginning.

Until next time,

Live Life. Love Food. Be Free.

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[i] http://www.med.unc.edu/www/newsarchive/2008/april/survey-finds-disordered-eating-behaviors-among-three-out-of-four-american-women

[ii] http://www.finetofab.com/feeling-guilty-leads-to-compulsive-overeating-and-obesity/

[iii] http://www.bbc.com/news/health-14882832

That Rascally Rabbit is Delivering Chocolates Again!

April 13, 2017 by Kerri Fullerton

Easter; it’s another one of those sweet treat holidays. Everywhere you go you’ll find brightly coloured wrappers filled with mouth-watering goodies. They’re adorning the shelves at your local grocery store, filling treat bowls at the dentist’s office, and begging for your attention at the gas station convenience store. They are practically DEMANDING that you indulge. But the talk of bikini season around the corner is making you sweat. Just one taste can ruin all that hard work at the gym, right? The mental chatter can feel debilitating during these holidays, and it’s no wonder that so many of us turn to extremes. There is another way. You don’t have to fear the Easter bunny, but you do have to change your perspective.

The holidays can be particularly tricky with the added allure of seasonal goodies. We continue to tell ourselves NO to the ‘bad foods’ and when we finally indulge, we guiltily scarf back as much as possible. So you want it out of the house to prevent yourself from devouring any more, but all you can do is think about what’s in the special treat drawer. The key to surviving a visit from the Easter bunny is allowing yourself to indulge from the beginning[i].

With my son, we have worked hard to allow him food freedom from a young age. He rarely gets a tummy ache because he knows that the candy will not disappear, and he doesn’t have to hide it. So he doesn’t eat more than his body needs in a sitting. We trust him to make that call, and he trusts his body to know when it’s enough. When you take away the thrill, you’re less likely to overindulge. He has been able to build a solid relationship with food, and seasonal goodies. When we set up his Easter egg hunt we mix up the treats too. Not just sweets, but also little toy cars, or puzzle pieces. This way it is not all about the food. When you remove the negative stigma around foods we label as ‘bad’, you encourage a healthy relationship with them.

So how do you, at this moment, work to prevent the binge cycle? It’s all about allowing yourself to enjoy your treat:

Pick the Thing YOU Absolutely LOVE: Maybe it’s a super sweet treat that most people would say is ‘only for kids’. Who cares? If it’s what you want, you shouldn’t deny yourself!
Eat it: Do it, I dare you. But when you do eat it, make sure you’re focused and make sure to truly savour it. Try finding a place to sit down with no distractions. Dig in. Close your eyes and savour the flavour. Make a production out of it and do it with gusto.
Check In: How was that? Was it enough to satisfy you? Was it as good as you remember? Was it disappointing? Make sure it’s actually what you wanted. Sometimes things can look amazing and smell amazing, but they might not be YOUR thing. If what you’re eating isn’t worth your eyes rolling back in your head with delight, then it probably isn’t that awesome. Through the checking in process you might find that you don’t actually like something; sometimes it’s just not as good as we think. Or maybe it is! Either way you know for next time.
You can do it tomorrow. Don’t restrict yourself. When you tell yourself NO, your mind will scream YES! Instead, if you want some more delicious treats, allow yourself, but remember to sit down and enjoy it. Don’t just scarf it back quickly. Make the time to truly savour it. Trust me when I say it will get boring. The excitement is in the first few bites; once you focus you’ll realize that you likely don’t want to eat the whole plate of treats[ii]. This is your key to preventing yourself from over indulging.

I don’t care what you eat as long as you remember to pay attention and to be present. Whether we’re working, sitting at the computer or watching TV, we are constantly distracted. We’ve forgotten to taste our food. With everything going on all at once, who knows if we actually enjoy it or not? This Easter, I encourage all my rebels to indulge, and begin to build trust with food[iii]. It’s not always an easy journey, but remember that you have support. If you haven’t already, join the Applaud Your Bod Facebook group. There is a tribe of women going through the same thing you are. When we support each other, we support ourselves.

Until next time,

Live Life. Love Food. Be Free.

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[i] http://greatist.com/health/diet-and-deprivation-enjoying-food

[ii] https://www.fshealth.com/blog/mindful-eating-trust-your-gut-intstincts

[iii] http://nedic.ca/blog/trust-your-body-forget-about-dieting

Please Stop Helping Me Mom

April 6, 2017 by Kerri Fullerton

I love it when Mom’s come to talk to me about their daughter’s weight and food challenges. Moms want to help. Moms feel guilty. Seeing their child suffer is heartbreaking. They think that they did something that led to their daughter’s binge eating, closet eating, or poor self-esteem. So Mom’s continue to do things they believe to be ‘helpful’, when in reality those things might actually not be so ‘helpful’. Then, they are often surprised when their best efforts are met with resistance (or sometimes even anger) from their daughters. Especially those daughters who are in their teens or 20’s, are not as open to suggestions from Mom; they are becoming independent and don’t want the guidance.

Over the years I’ve seen the efforts Mom’s put into trying to ‘fix’ their daughter. Some turn out positively, but most do not. Often when mothers enforce a strict attitude around food, exercise and nutrition, they enforce the ideals of dieting, and ultimately push their daughters into unhealthy eating habits[i].

Today I want to share with you the 5 things that every Mom needs to STOP doing (and what you can replace it with).

Sharing weight loss stories to inspire.

You think that by sharing your success, she will be motivated to step up and make it happen for herself. Unfortunately, all she hears is a reminder of her own repeated failures. This also reinforces the idea that she ‘should’ be trying to lose weight[ii] and that she couldn’t possibly be happy with who she is right now.

What you can do instead: Find magazines like FabUPlus to have around the house. Start following and listening to body positive activists. Find women that look like her who have achieved success and happiness. When you present positive full bodied role models, you begin to remove the anxiety associated with weight. Encourage her to be happy with herself just the way she is. Don’t just do this for her, do it for yourself.

Commenting on those wrappers that you found.

The shame surrounding binge eating and closet eating is incredibly strong. Getting ‘caught’ is horrifying. So when you find the wrappers, just throw them out, or leave them for her to take care of. By talking to her about it, even if it comes from love, will only drive her deeper into her secret hell[iii].

What you can do instead: Keep all conversations food neutral and remove the food labels; No more ‘good’, ‘bad’, ‘junk’, ‘healthy’, ‘clean’. When all food is just food, and when everything is fair game to be consumed whenever, the ‘thrill’ is gone. Start to keep a diary of how often you say out loud, or in your head, something about food – time of day, good or bad, too much, too little, healthy or junk. You may be surprised at how many food rules come up.

Inviting her for a walk.

If it’s truly to spend time with her, and not actually because you believe she needs the exercise, then disregard this rule. When parents are trying to model good behaviour they can sometimes go over the top. Sharing details about how much they moved and how good they feel is not a real testimony. Instead, it’s a deceptive way to say “you should be doing this too”.

What you can do instead: So yes, do active things. Invite them to come along. But move for yourself and let her make her own decision about her activity.

Lecturing her on the importance of exercise and nutrition.

When Moms try to influence their daughters’ weight and eating habits, it increases the risk of the daughter developing problematic eating behaviours[iv]. I know that you know, and she knows that physical activity is important to health. We also all know that some foods, aka‘junk’ food, lacks nutrition and health benefits. She is ‘educated’ by the TV, social media, teachers, and other women. This kind of ‘education’ is everywhere. What she needs help with, is finding out what HER body likes and doesn’t like. That can only happen in a space where she can experiment, without judgement.

What you can do instead: Resist the urge to educate her about the importance of exercise and nutrition[v]. Buy books like Intuitive Eating, Women Food and God, and read them. Learn about what she’s going through and then let her go through it.

Offering up solutions when she’s crying in your arms.

I know that it’s hard to watch her suffer. I know that you want to make it all better for her. Your instinct is to try to solve her problems and to protect her from whatever is making her upset. But sometimes doing nothing is exactly what needs to be done, even if it’s often the single hardest thing to do.

What you can do instead: Let her be sad. Let her be frustrated. Hold her. Love her. Tell her that you are sorry that she is having to go through this. She needs to know that you have her back. She needs the space so that she can hear her own voice and know what she needs next. For yourself – book time with a coach or counsellor to help you cope with all of your feelings that come up while she suffers. That is the best thing that you can do for her.

Although many of these situations will challenge you to think differently, know that your choices can either benefit her, or break her down. You are her role model (whether she admits it or not) and fundamentally, she needs your support. Remember that although you can shape her, she will always be her own person. There are so many things that are more important than weight and when you change the conversation, you can change her life for the better.

Until next time,

Live Life. Love Food. Be Free.

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[i] http://www.dailymail.co.uk/news/article-1223641/Mothers-diet-twice-likely-daughters-eating-disorders.html

[ii] http://www.usatoday.com/story/news/nation/2013/08/23/moms-daughters-influence-body-image/2690921/

[iii] http://healthland.time.com/2013/06/25/how-to-talk-to-your-kids-about-their-eating-habits-very-carefully/

[iv] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2562308/

When My Emotional Eating Wasn’t Emotional at All

March 30, 2017 by Kerri Fullerton

I have been on this body love, intuitive eating journey for about 15 years. What’s most surprising? Everyday I’m still learning. I’m constantly finding myself in new ‘aha!’ moments as I weave my way through this life of mine. My patients, my family and my friends are always opening up my eyes to new situations, and new solutions.

This week, I’d like to share one of my ‘aha!’ moments from a yoga retreat I participated in this past summer. During the retreat, we were served amazing food. They had hired an incredible vegan nutritionist who created such lovely meals; they were beautiful, delicious, supple, colourful, and they were flavourful. I would definitely call it ‘clean’ food. On the first morning we were served a beautiful breakfast; beautiful, yes…filling, not so much!

By mid-morning all of the women started talking about food. We were trying to focus on our yoga, our meditations, or on balancing on our stand up paddle boards, and yet the conversation kept coming back to food. I thought that it was incredible that we had this wide array of women who do amazing things with their lives, yet we kept coming back to the topic of food. We just could NOT stop talking about lunch. In the past I would’ve been embarrassed to admit that I wasn’t full or that I hadn’t been satisfied by what I had been served. The food was amazing, it just didn’t fill or satisfy me. A few years ago, being around other women, especially those smaller than me, would have left me feeling gluttonous and big. Even those intrusive food thoughts would have left me feeling ashamed.

Afterwards, on the long drive home, I carpooled with another woman and we stopped at a fast food joint for some ‘bad food’. As we ate our meals, we became very quiet and very focused. The calm that came over my body was remarkable. I didn’t attribute that feeling to anything in particular, I just noticed it. The next day at work, I was eating the way I normally do, (something that I’ve been working at diligently throughout this process) and I realized that I hadn’t had any food thoughts all day. How interesting. I then started thinking about my stress eating and my emotional eating in the past.

Years ago I was always looking for outside sources to tell me what I was supposed to be eating. I would follow directions on how much to eat, what to eat and when to eat. Any guru with a success story would become my source for advice. I would be constantly changing my routine to ‘clean up my diet’ according to the latest ‘expert’ advice. The so called ‘bad foods’ would vary from diet to diet, but ultimately my calorie count would go way down. Invariably after a while, maybe the first day, maybe the third, the food thoughts would start. I would constantly be thinking about when I would eat next and what it would be. I believed this was one of my weaknesses. I thought that there was something wrong with me.

My aha! moment came when I thought back to the calm I felt eating the ‘bad food’ on my way home from the retreat. When I compare that to all the times that I thought that I was emotional eating or stress eating after one diet or another, I wonder how much of it was me just being hungry? All those times that I wasn’t satisfied, or I wasn’t full, it wasn’t emotional eating, it was a simple case of biological hunger. The only emotions I felt instead came from eating the foods I had labeled as ‘bad’, and most of the time it was a feeling of guilt. My emotions didn’t cause the hunger, the hunger caused my emotions. Now between meals I am free to live my life, and free from all consuming food thoughts.

Back then, I didn’t realize that I was starving my body. I was giving it nutritious food and I was eating ‘right’ (I even had science backing me up). Instead, I now eat according to what my body wants. It doesn’t matter what the research says, I’m my own nutritional guru. When I honour and trust in myself, I don’t get food obsessed and I don’t have intrusive food thoughts. I eat when I’m hungry, I stop when I’m full. Then I don’t think about food again until my body tells me that it’s hungry.

Until next time,

Live Life. Love Food. Be Free.

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We Don’t Give Our Bodies Enough Credit

March 16, 2017 by Kerri Fullerton

We live in a culture where scientists are constantly bashing some foods then recommending others, and where the health gurus praising their miracle diets and body transformations are a dime a dozen. For years, we’ve been taught about the endless rules and about those ‘toxic’ foods that will destroy our metabolisms, but is it really all true? We’ve been made to think that one slip-up in any health plan will de-rail all of our hard work; It makes one taste of dessert feel like a failure, and one weekend getaway without the gym feel like you’re back to square one. But what they don’t tell us is how strong our bodies really are. They have been built to adapt, and they have been built to survive. One dip into a special food will not ruin your health plan, and it will certainly NOT kill you.

Let’s think about what the average human body goes through in a lifetime. Over the span of 80 years, the average woman will get around 200 colds[i], every 10 years she catches a flu[ii], at least twice in her life she will go through years of hormonal shifts (both as a teenager and through menopause), she will likely be pregnant for at least 9 months, and go through childbirth[iii]. One study predicts that if you live to the age of 80, you can even expect 483 cramps, 868 headaches, 2,898 bumps and bruises and 725 backaches (and so much more)[iv]. But somehow, we survive it all. Our bodies can learn, grow, protect and thrive in so many different states. We have the ability to adapt and we have the ability to overcome. Our bodies are not weak; they are more powerful than we believe.

So when it comes to food, our bodies work best with balance. Yes, we may gain weight when we continually overeat and over indulge, but our bodies never lose that strength and power. When you believe in the ability of your body, you arm yourself with flexibility. Instead of believing that you have to starve off all of those special treats you have learned to love, find a healthy balance with them. We don’t need to make eating a stressful thing. Instead, we need to accept that moderation is possible with ANYTHING! Even if you know your favorite treat isn’t great for your body, consider that it’s worse to deprive yourself of it completely. The more you tell yourself you can’t have it, the more you’ll crave it, so that when you finally eat it you’re more likely to over indulge. If you’re eating that sugary goody for breakfast, lunch, and dinner, then your body may not be able to keep up. But if you are sitting down and truly enjoying that treat once in a while then it’s OKAY.

Changing your perspective to appreciate the power of our body is the first step in finding success on the journey to a healthier life. But it’s not just food that I’m talking about, its everything! When it comes to antibiotics, prescription drugs, alcohol or anything else you ingest, your body can probably handle it (in moderation). I distinctly remember one of my patients from the clinic who had recently undergone major back surgery. She was in terrible pain; She couldn’t sleep and she couldn’t move. Even though she was in such agony, she refused to take the pain medications prescribed by her doctor. She believed that the medication would be toxic to her body, and I had to reason with her that the pain was more toxic to her life.

We can’t think of our bodies as so delicate that they can’t withstand the occasional round of pain killers or antibiotics. What happens when we end up with a worsening condition because we didn’t take what our doctor recommended? If we refuse to believe that our bodies can handle the medication, we could harm our bodies even more. In order for our bodies to withstand sickness, we need to provide them with every opportunity to heal. Of course each and every person has drastically different health related needs, but I encourage you to view your body as it is; strong and powerful. Make sure your choices aim to protect your body, not shelter it.

This week, I challenge my Rebels to change their mindset. Don’t think that you’re so restricted. The next time you worry about what indulging in a treat will do to your body, remember how powerful your body truly is. Our bodies carry us, our bodies move us, and they empower our actions. The key to maintaining long term health, is balance, but you won’t be able to find a balance if you’re stuck believing that your body will crumble with one wrong bite. Moderation is possible with any of the things that we enjoy. Know that the “all or nothing” mentality is more toxic than any sweet treat will ever be. Don’t paint everything with the same brush, instead, break the rules, and find your own rhythm.

Until next time,

Live Life. Love Food. Be Free.

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[i] https://communitytable.parade.com/106029/jenniferackerman/30-cold-wars/

[ii] http://www.webmd.com/cold-and-flu/news/20150303/typical-adult-over-30-gets-flu-twice-every-10-years-study#1

[iii] http://www.marksdailyapple.com/human-body-remarkably-resilient/

[iv] http://www.mirror.co.uk/lifestyle/health/life-10787-sore-points—2093834