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Why Eating Together is so Important #NutritionMonth

Why Eating Together is so Important #NutritionMonth

by | | Everyday Resolutions, Intuitive Eating, Mindful Eating, Nutrition Month

This topic is so close to my heart. I grew up in a family who ALWAYS ate dinner together. So when I moved out on my own, it left a huge hole in my soul. My natural sense of hospitality kicked in, and I started learning how to cook, to invite my friends over and eat...
How to Practice Mindful Eating using the Hunger Scale

How to Practice Mindful Eating using the Hunger Scale

by | | Everyday Resolutions, Intuitive Eating, Mindful Eating

Disclaimer: Keep in mind that the Hunger Scale is just a guide, not a “diet” or something to use every time you eat. It is simply a tool to get to know your own body’s hunger cues. Some people might find it triggering of eating disorder or disordered eating...
Fighting Fatphobia

Fighting Fatphobia

by | | Anti-Diet, Body Positivity, Everyday Resolutions, Health At Every Size

*Content Warning: The word “Fat” is used as a descriptor to support the elimination of stigma around it.”  The first week of February (Feb 1-7) is National Eating Disorders Awareness Week. I don’t think it comes as a surprise following a month...
Manage your Stress & Improve your Self-care Practices

Manage your Stress & Improve your Self-care Practices

by | | Everyday Resolutions

I want to share with you something I came to realize and it brought me a lot of comfort and peace. I was reflecting on why I constantly feel like I have to be working all.the.time… why do I find myself in a permanent rush? why do I always have too much going on?...
5 Tips to Improve your Sleep Quality & Bedtime Habits

5 Tips to Improve your Sleep Quality & Bedtime Habits

by | | Everyday Resolutions

I’ve always been a night owl. I also got used to sleeping very little in my university years, because it was something we used to brag about… (Don’t ask… seriously, I don’t know why).  Not sleeping enough became a characteristic I...
What’s the Brain & Gut Connection? This will change how you look at your health

What’s the Brain & Gut Connection? This will change how you look at your health

by | | Everyday Resolutions, Gentle Nutrition, Intuitive Eating, Mindful Eating

Have you ever said or heard the saying: “I feel butterflies in my stomach” or “I’m so nervous my stomach is in knots”? Those sayings have so much merit! Let me walk you through it. The relationship between our mind and body is extremely complex and multi-faceted....
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Cristel Moubarak, Registered Dietitian

I love creating and recreating recipes to make them healthier, flavourful, colourful and memorable! Follow me and my journey on this blog by subscribing to the feed. See you soon!

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  • Health At Every Size
  • Intuitive Eating
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nutrifoodie_org

#NutriFoodie #Dietitian 🙌
Helping You Create Peaceful & Joyful relationship with Food & Your Body!
#NonDiet 🧀 #BodyPositive 🍐
Lower Mainland, #YVR

Cristel Moubarak
Instagram post 17875732405491550 Wouldn't you be frustrated, disappointed and angry if you found out all your diet plans were never true? . . . . You should be!! . . . . It's so important to realize that no one food is going to have a magical impact, to the better or worse. You won't eat a mushroom and have magical energy levels. You won't eat a decadent cookie and lose all your human powers. . . . And no food will ever target one part of your body. That's not how physiology works. You don't have any system in there that is directing nutrients and calorie traffic. It's all going in to the same stomach, absorbed in the same small intestine, and excreted through the same colon. . . . It's never too late to stop believing the insidious diet culture and start turning to your inner cues. Although there's often a "honeymoon stage" where you might feel out of control because of the lack of external cues to decide on your behalf. . . . This is not an appropriate first step for those struggling with an active eating disorder. However it is a great next step for those looking to stop the diet cycling, the yo-yo dieting, and weight fluctuations. . . . Are you ready to stop dieting and start with intuitive eating? Book your 15-min inquiry call through the button on my profile @nutrifoodie_org . . . . 📸 By @xogingy
Instagram post 17855903632649404 Do you have "go to the gym X times" on your new year's resolutions list for the 100th time?... That might be setting you up for failure faster than you can think about it. #TrueStory . . . I spent years struggling with this, like many people. I used to pursue exercise to lose weight, to make up for eating dessert, to punish myself for getting seconds at an event or gathering. . . . I would often go so hard on exercising for a few months, always feel like I'm not doing enough, believe that I JUST HAVE TO go, and eventually get drained because of the mental effort it took as well as constantly making space for something I didn't really WANT to do... . . . This is not a lifestyle. This is not a habit. And THIS is not healthy. . . . We know exercise is great for releasing endorphins, making us feel happy and energized, and strengthens our muscles, heart, and bone density. None of that is based on whether you're at the gym, hiking on a mountain, biking, dancing, swimming or anything else that gets your heart pumpin' and your muscles movin'. And definitely doesn't have anything to do with calories. . . This is just a small part of this important topic; Joyful Movement is part of the 10 Principles of Intuitive Eating, and my recent blog (link in bio) talks about ways that you might already be sabbotaging your exercise routine, or click here: https://nutrifoodie.ca/2019/11/27/joyfulmovement/ . . . If you feel stuck in this cycle, and want to start 2020 with a better mindset that will work for the WHOLE year, book your inquiry call by clicking on the Book button: @nutrifoodie_org . . . 📸 Of the beautiful @jenpistor - thanks so much for letting us share your photo!
Instagram post 17846602480797733 #BodyClapBacks - who else needs em!? 🙋 . . You know, for the times that you get unsolicited comments on your body. I'm just curious to know, HOW does that affect or change someone else's life!? . . This season might bring a lot of stress other than the shopping and planning. Many people are very stressed and overwhelmed by the sheer interactions and conversations at the table around food, diets, bodies, weight loss journeys, detoxes... And a million other toxic things. #DejaVu anyone? . . What we DO need to cleanse, is our mind. Let's get you geared up for this season. . . If you're also done with engaging in these conversations, join me on my new #BodyClapBacks movement. If you have a response that has worked for you, comment below or DM me, and I'll include it in my series.
Instagram post 18084049873139701 I think clients are shocked when I do this. . . . I ask them, how do you care for yourself? And their response is often: "uh...." or "You mean like hygiene"? . . . I then pull out my stress management and self care sheet, because, y'all, we need in our lives. The thing is if we don't take care to fill our cups, then we're operating on empty - we end burnt out, sick, angry and resentful, let alone feeling like you are lost and having no control over your emotions or your life. . . . My husband says to me that it's not just for me to take time for myself, it's of benefit to everyone else around me too because then I can be more myself, and able to give more too. . . . Today, remember you deserve to care for yourself. If you want your copy of my worksheet for inspiration, visit the blog (link in bio) and search stress management or click here: https://nutrifoodie.ca/2019/01/29/manage-your-stress-improve-your-self-care-practices/ . . Happy Saturday! . . . #nutrifoodie #rdeats #nondietapproach #nondietdietitian #dietitianlife #vancouverfoodie #rd2be #dietitiansofinstagram #verifyhealthcare #ditchthediet #foodforthought #antidiet #healthyeats #intuitiveeating #healthateverysize #haes #mindfuleating #intuitiveeating #selfcare #selfcarematters . . 📸 @thebraincoach
Instagram post 17856101014645826 What do you think when you think of "clean eating"? Do you think that the rest of the food variety is bad, unhealthy, dirty, or sinful? Comment with your expressive emoji 🤦‍♀️🙅🤷 . . There are certainly benefits that come with home cooking and choosing wholesome ingredients, and labelling that as clean eating makes it a diet, not a lifestyle. . . It's not a lifestyle because it's restrictive and it develops a black and white thinking when it comes to eating. That makes us judge ourselves negatively if we choose to eat foods that are processed to any degree, and that judgment is what makes us unhealthy... Not the food itself. . . If you're interested in learning more about the benefits and conflicts of clean eating and whether it's healthy for you, check out the link in my bio @nutrifoodie_org for the blog, or click here: https://nutrifoodie.ca/2019/11/18/is-clean-eating-healthy-for-you/ .
Instagram post 18005851627265248 We all have good intentions, am I right!? 😂 . . Happy Saturday! . . #nutrifoodie #whatadietitianeats #ft2grams #huffposttaste #vancityeats #food4thought #instafood #eeeeeats #foodgawker #iamwellandgood #thekitchn #foodiegram #buzzfeast #rdeats #buzzfeedfood #feedfeed #healthyeats #foodstagram #nourish #plantpowered #wholefoods #vegetarian #goodfood #plantbased #veggies #antidiet #nondiet #HAES . . Photo seen via @superhealthykids on Facebook
Instagram post 17861531323597821 This weekend, make a promise to yourself to enjoy food, savour it, and be friends... You know, like not calling it bad names, and shutting it out for no reason. . . Food is meant to be fuel. It nourishes our mind and body, And sometimes it fuels your soul and helps you cope. . . When to know that you may struggle with your relationship with Food would be something like: - you restrict foods because someone said they're not good for you - you eat specific foods because they're healthy but are thinking about how much you hate it or don't enjoy eating/drinking it - you think that when you can't keep up with your eating style that you're failing yourself and need more willpower - you see someone eating/enjoying some foods that you wish you could eat too (other than having a true allergy) - you skip meals or cut out entire food groups and then struggle with bingeing later - you consider yourself an emotional eater or addicted to sugar - you struggle with keeping up with the rules you've set for yourself, because, life happens.... . . . And here's the thing... Life will continue to happen. But it's too short to worry about eating a pancake at your favorite restaurant, or savouring a McDonald's fries... The same goes with eating vegetables and fruits... If you don't like them served in a certain way (raw/salads) then integrate them differently (cooked, pureed, grilled, etc...). . . Food is not and can not be treated as a moral compass. It's not making you a better or worse human being. Period. . . If you're ready to feel comfortable and at peace with your food, hit the "Book" button in my bio (@nutrifoodie_org) to find a time to chat and see how I can help coach you in your journey. . . 📸 @yzobelb . . . . #nutrifoodie #rdeats #nondietapproach #nondietdietitian #nondiet #rd2be #dietitiansofinstagram #powerthrough #ditchthediet #foodforthought #antidiet #intuitiveeating #breakingthestereotype #healthateverysize #haes #mindfuleating #vancouverdietitian #eatingdisorderrecovery #edrecovery #bodypositivity #positivemindset #dietitians #dietitianapproved #futuredietitian #verifyhealthcare
Instagram post 17972748784290305 Fat is not bad. And I'm not talking #keto. #triggerwarning re: fat, name calling . . In my teenage years, I was called many names and nicknames, like King Kong and the Laughing Elephant. I was hurt, but I always wanted to laugh it off instead of showing those emotions and being made more fun of. . . Being called Fat was *meant* to be something that hurt me. But you know what I've learned? . . It's a neutral descriptor. It is. It's like using tall or short and blonde or brunette as adjectives. . . When did we add so much value and morality to the word fat? It has no power over you or me. It is a descriptor and I have no shame in using it to describe my body type because it is what it is... . . But it doesn't define me. Whatsoever. And neither should it define you. . . If you're struggling with this, start here: . . First, get angry. Grieve the days you missed out on life and making memories because you felt not worthy enough, not good enough, or not thin enough. . . Get empowered. Diet culture has stolen so much from living life, and it's about time to take it back. . . Then, release. Release it and take charge. Fake it till you make it, but most of all... Own it! You got this 👊 . . If you're ready to feel confident and feel at peace with your body, hit the "Book" button in my bio (@nutrifoodie_org) to find a time to chat and see how I can help coach you in your journey.
Instagram post 17900889100401660 If you question yourself, your confidence, your worth or value... Find out why, and deal with it. Because the world needs what only you can give! 🙌 If you agree. . . This took me years to learn and work through... . A few years ago, I was taking an entrepreneurship course on growing my business. They asked me: "Why are you doing this work? Why does it matter?" . I was so frustrated because I couldn't come up with a good answer. So I kept asking myself why: . "Because I want to help people enjoy their food"..."Because we don't eat numbers, and food taste matters"..."Because food literacy is a lifelong skill that we all deserve and need to have" ... But that wasn't meaningful enough. What else? . . "Because I don't want another child or adult to think they can't enjoy food, think badly of their body, and need to eat in secrecy" . . This AHA moment hit me hard. I realized that I never dealt with my eating disorder that started when I was a chubby child who was diet cycling... . . I wanted to leave my program then, I wanted to quit being a Dietitian all be together! . . But the director encouraged me to stay (and I'm so grateful he did!), continue to learn and seek extra help to work through my relationship with my body before developing my business further, which is exactly what I did. . . I sought out my a counselor and dietitian that helped me sort through all these messy feelings and emotions that were weighing me down. They made me realize that I was so afraid from sharing what's in my heart and mind, that I hid behind exclusively talking about food and cooking. . . I took the time I needed to heal and also to understand my calling. I've grown to be confident and comfortable in my skin, personally and professionally, living my life with purpose.... And that, my friend, is what I hope you do too if you're stuck with a negative body image and in a diet cycle. . . If you're ready, hit the "Book" button in my bio (@nutrifoodie_org) to find a time to chat and see how I can help coach you in your journey. . . 📸 By @yzobelb
Instagram post 17926786930337373 Are you setting yourself up for failure with your new diet or weight loss plan?... It's not your fault! . . Weight loss is an outcome, not a behaviour (or even an indicator of health) and therefore, doesn’t make for a good goal of health because it's not something you can control. . . If you think that's BS... Let me explain. . . Behaviours are things that we can measure and set goals around. These can be things like “walk 30 minutes 5 times a week” or “add a fruit to my work lunches”. . . Health behaviours like exercising or eating more fruits and vegetables may or may not lead to weight loss which is highly complex and linked to your past behaviors (such as yo-yo dieting), mental health, environment, accessibility, finances, and genetics to list a few. . . Improving health should be a more compassionate process, focusing more on what you want to gain out of life, rather than what you want to lose. What you can eat more of, than what to eat restrict further. What you can get joy from, than what you can tolerate. . . If you done with dieting, and ready to start being at peace with your food and body... learn more about how to start loving yourself using HAES (Health at Every Size) principles in my blog post linked in my bio @nutrifoodie_org (just search HAES) and at https://nutrifoodie.ca/2018/11/06/how-to-start-loving-your-size-and-yourself-today/ . . If your feeling demotivated with your health or your progress, would you try setting behaviour-based goals? Comment below! ⬇️ . . . . #nutrifoodie #rdeats #nondietapproach #nondietdietitian #nondiet #dietitianlife #vancouverfoodie #rd2be #dietitiansofinstagram #powerthrough #ditchthediet #foodforthought #antidiet #intuitiveeating #breakingthestereotype #healthateverysize #haes #mindfuleating #vancouverdietitian #edrecovery #eatingdisorderrecovery #bodypositivity #positivity #mindset #positivemindset #dietitians #dietitianapproved #futuredietitian
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