nutriFoodie
  • Home
  • About
    • About nutriFoodie
    • About Cristel Moubarak | Registered Dietitian | Vancouver BC
  • Work With Me
    • One-On-One Counselling
    • Group Coaching Program
    • FAQs & Payment Policies
    • Volunteer Application
  • Self-Help
    • Meal Planning & Prep Guide
    • Quiz: Do you have a healthy relationship with your body & your food?
  • Shop
  • Blog
  • Book Your 15-minute Inquiry Call
Select Page
Why Eating Together is so Important #NutritionMonth

Why Eating Together is so Important #NutritionMonth

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

Why Eating Together is so Important #NutritionMonth 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...
High-fat vs Low-fat: What’s healthier? Nutrition Month

High-fat vs Low-fat: What’s healthier? Nutrition Month

by | | Food and Cooking Tips, Gentle Nutrition, Nutrition Month

It’s an age-old myth: “Fat makes you fat.”  This is just one of the beliefs that historically led to the popularity of low-fat diets and many people fearing foods high in fat.   In honour of one the themes for Nutrition Month, “Potential to Prevent”, I want to share...
Foods That Fight Inflammation and Disease: Nutrition Month

Foods That Fight Inflammation and Disease: Nutrition Month

by | | Gentle Nutrition, Nutrition Month

This blog series is focused on Nutrition Month’s theme of the power of food and its multitude of potential and benefits. So far I’ve shared with you how to stay fueled and avoid hunger pains and how to get kids more involved with cooking. This week...
How To Get Kids To Help in the Kitchen: Nutrition Month

How To Get Kids To Help in the Kitchen: Nutrition Month

by | | Food and Cooking Tips, Kids Cooking Camps, Nutrition Month

How To Get Kids To Help in the Kitchen: Nutrition Month We’re investors in healthy futures! I love this week’s theme, how to get kids to help in the kitchen, because it’s so close to heart. As you may have read from last week’s blog about My...
Nutrition Month: What Role Does Food Hold in Your Life?

Nutrition Month: What Role Does Food Hold in Your Life?

by | | Anti-Diet, Body Positivity, Health At Every Size, Nutrition Month

We all have a story to share – and specifically, we all have a version of our food and body story. I hear so many things in common like: “I eat when I’m sad or bored”, or “I don’t judge others, but there’s NO WAY I could be...

Digestive Problems: Eek! What’s causing all this gas: Nutrition Month

by | | Nutrition Month

Digestive Problems: Eek! What’s causing all this gas: Nutrition Month It’s such a broken record. You’re having lunch with friends, and you mention that you’ve been experiencing a health problem. And with that remark, your friend goes into “problem-solving mode” by...
Page 1 of 212»

Cristel Moubarak, Registered Dietitian

Cristel, nutriFoodie’s dietitian & founder, is a non-diet and Health at Every Size dietitian. She is passionate about helping people who want to give up chronic dieting & weight cycling to cultivate a positive and peaceful relationship with their bodies and with food through one-on-one nutrition counseling & food coaching, as well as hands-on cooking classes and workshops.

Categories

  • Anti-Diet
  • Body Positivity
  • Dietitian Services
  • Everyday Resolutions
  • Food and Cooking Tips
  • Gentle Nutrition
  • Health At Every Size
  • Intuitive Eating
  • Kids Cooking Camps
  • Mindful Eating
  • Nutrition Month
  • Recipes
  • Uncategorized

nutrifoodie_rd

#NonDietDietitian 🙌
Helping you find freedom with ALL foods and make peace with your today's body
QUIZ: Find out where you stand with food & body⬇️

Cristel M, RD | nutriFoodie.ca
The phrase, “Eating Clean” should not be used The phrase, “Eating Clean” should not be used when talking about developing healthy eating behaviours for two main reasons: 1) There is no true definition 2) It makes you feel guilty and shameful for eating “bad” foods (or does that make them "dirty"? 🤔😒) When you restrict yourself from consuming certain foods, at first you might feel virtuous... but soon enough, you’ll begin to form intense cravings that can initiate binge-eating and feelings of shame and guilt. This is why it is crucial to make peace with ALL foods. The first thing I often here from clients ssying: "but I'll never stop eating" or "that's not healthy".... Well, gentle nutrition is not excluded from intuitive eating but it also is the last principle for a reason. If you're constantly stressed and anxious about your food, that's worsening your mental health AND physical health. So get rid of those rigid food restrictions and all yourself to enjoy all foods you love and enjoy instead. No good or bad. No clean or dirty. . . Do you need help setting more sustainable and effective goals for 2021? If you need help with embracing food or your body, DM me or contact me at https://nutrifoodie.ca/book-an-appointment/ to schedule a free 15-minute discovery call to start. . . . . . . . #nondietapproach #ditchthediet #balancednotclean #antidietculture #nodiets #resolution2020 #resolution #newyearsresolutions #eatrealfood
If you take nothing else into this year... just re If you take nothing else into this year... just remember this. 🙌 if you agree! As many start this year with "resolutions", keep these guiding principles in mind: 1️⃣ Start by rejecting diet culture - you don't need to be "fixed". Don't let your insecurities lead your decisions 2️⃣ Know that you deserve to eat, regsrdless of how much you've eaten or gained weight in 2020 3️⃣ Your body deserves kindness and respect. Do not set a goal to do anything out of hatred, disgust or punishment to your body. 4️⃣ If you do find yourself stuck or in a rut, you don't need to wait for Monday or new month, or new anything to do *something* that lifts you up the next time you eat, or the next time you wake up. Life is more like a marathon than a sprint. And January is just the first month of the year, not a new start line of a sprint. Focus on long term changes in HOW you do things... not *just* what you want out of it. Above all, be compassionate and patient with yourself through this journey. It's not easy, but you're not alone! . . Do you need help setting more sustainable and effective goals this year? If you need help with embracing food or your body, DM me or contact me at https://nutrifoodie.ca/book-an-appointment/ to schedule a free 15-minute discovery call to start.
IT'S FINALLY HERE. The last of 2020 we will ever l IT'S FINALLY HERE. The last of 2020 we will ever live through. ⁠ ⁠ I do have to say that we never appreciate the good days if we don't have something to compare to - so with 2020's rock bottom, let's hope it's all gonna be up from here. Amiright!?! ⁠ ⁠ 2021, I have one request. ⁠ ⁠ Bring us together, not apart. ⁠ ⁠ K? Thanks. ⁠ ⁠ Cristel, with stocked up toilet paper. (I learned my lesson the hard way, y'all).
Let me repeat this for those in the back...📢 WE Let me repeat this for those in the back...📢 WEIGHT LOSS IS NOT A BEHAVIOUR. Why? Because weight is not a very controllable factor whereas your actual behaviours are. If you are intending to "get healthy", here are some examples of some behaviours you can try: - “ I will try a new colourful vegetable or fruit once a week” - “Instead of buying my lunch everyday I will pack my lunch 3 days a week” - “I will try going for a brisk walk for 15 minutes everyday this week”. - “While watching Netflix, I will add 30 minutes of streches 2 times this week”. These are SMART goals, which mean they are: - Specific - Measurable - Action-oriented - Realistic - And Timely So instead of setting the same goal for another weight loss plan... focus on behaviours you can actually control using the SMART goals as a guide. . . Do you need help setting more sustainable and effective goals for 2021? If you need help with embracing food or your body, DM me or contact me at https://nutrifoodie.ca/book-an-appointment/ to schedule a free 15-minute discovery call to start. . . . . . . . #achieveyourgoals #healthyandhappy #resolution #resolution2020 #newyearsresolutions #healthyishappy #intuitiveeatingofficial #nutritiongoals #exercisegoals #selfcaregoals
Your journey to ditching the yo yo dieting has to Your journey to ditching the yo yo dieting has to start with body acceptance. And THIS *doesn't* mean giving up! The stress of the stigma we experience in our existing bodies is way worse for our health, especially our mental health. Accepting your body right now doesn't just mean accepting your size and shape, it also means recognizing and accepting: ✔Your blemishes on your skin ✔Your stretch marks and wrinkles ✔Your folds and rolls ✔Your new clothes ✔ That your confidence and self esteem come from within ✔ That sometimes you have other priorities that take precedence ✔That you don't have complete control of your body, including the impact of your genetics and metabolism, and that's okay. The way your current body is... is where it needs to be right now. If you keep beating yourself up, you will continue to contribute to increasing stress hormone levels, which will continue to keep your body and mind in a state of "illness" and steal away living your life and memories, day by day. Free up mental space by starting with the thought, that translates to words, then actions, then habits, then character, and finally manifests as your reality. . . Do you need help setting more sustainable and effective goals for 2021? If you need help with embracing food or your body, DM me or contact me at https://nutrifoodie.ca/book-an-appointment/ to schedule a free 15-minute discovery call to start.
I think we need to redefine Christmas - this year I think we need to redefine Christmas - this year it may not be about the gatherings, feasts, gift-giving, and magical of all of our years... ⁠ ⁠ But I'm thinking... ⁠ ⁠ What we did have to learn to do this year is be resilient. ⁠ ⁠ When we learned that the restrictions were extended early December, and our Christmas eve plans had to be cancelled, and I felt like "Christmas was cancelled". ⁠ ⁠ But it's not. We can still embrace being kind to one another, forgiving of what we want to let go of, reflective of what we can learn from this year, compassionate of our (and others') struggles, and wrap this year up with a feeling of peace & bliss that is inspired by our resilience... ⁠ ⁠ So yes, I wish you enjoy this holiday with grace, in your heart & mind. ⁠ ⁠ Much love to you and yours, ⁠ xo⁠ Cristel ⁠ ⁠
Do you find yourself arguing, debating negotiatin Do you find yourself arguing, debating negotiating, and justifying foods you eat this holiday? 🙌 if this sounds familiar! Let's get you unstuck from this cycle. The one where you learned that to in response to bingeing or eating out of control of certain foods should be dealt with by restricting those foods further. Here's why. Being stuck in the restrict-binge cycle can wear a person down over time - physically, mentally, emotionally and spiritually. Just like a pendulum, pulling too far onto one side (ie. restriction) is inevitably going to rebound to the other side (ie. binge). There are a couple stages to the cycle, and includes: 1. Restriction, such as restricting multiple foods or entire food groups. If you've ever caught yourself thinking "diet starts tomorrow" or "I need to get my body under control", you're entering this restriction phase! 2. Obsession, such as swearing off certain foods. Obsession can only look like extreme calorie counting, or researching foods to make sure you're staying within your set out limit. 3. Struggle starts when you can't stop thinking about food, and obsessively analyzing whether you should allow yourself to have it or not. 4. Binge/Overeat. You finally eat that "forbidden fruit" and BAM! Just like you predicted... you feel out of control and unable to stop. Repeating history..."I might as well eat it all now" or "I'll start my diet tomorrow." 5. Guilt/shame follows... You feel like you failed and it's your fault, and then, the best solution you think... start restricting again. So how do we escape this cycle? We honour our cravings, listen to our hunger cues and find our true satisfaction point. One where we truly enjoy the food, and by focusing on that enjoyment, we embrace the experience. Guilt and shame have no place in your food, plate or body. Don't repeat history. Let me help you get unstuck! DM me or contact me at https://nutrifoodie.ca/book-an-appointment/ to schedule a free 15-minute discovery call to start. You can do this!
Keep yourself safe, protect others, and DODGE THAT Keep yourself safe, protect others, and DODGE THAT DIET TALK! The thing, this is the norm. We often end up taking less responsibility because we say, "well this is what society is like". Sure, it is. But we make up society, my friend. Each one of us interacts with hundreds of people in one way or another, and in those interactions, we have the power to start changing the conversation. Swipe through for some tips on maintaining your enjoyment of both the holiday and the food, and let me know below which one is your fave, or what would you add more to it. . . Do you need help setting more sustainable and effective goals for 2021? If you need help with embracing food or your body, DM me or contact me at https://nutrifoodie.ca/book-an-appointment/ to schedule a free 15-minute discovery call to start.
When did the holiday season become a litmus test f When did the holiday season become a litmus test for your diet culture? Let me explain. While the holidays are perceived and meant to be a joyful time for celebrations, holiday gatherings can often be loaded with negative and harmful talk about food and body image. Well, if we realize that this a period of time that's amplified by diet culture's biggest influencers and beneficiaries... those who benefit the most out of making BANK from your insecurities, will make you feel worse right before they do that. It's the perfect incubation period for them to capitalize on you. If you feel "out of control", say you don't have the "willpower", followed by self deprecating comments like "I'm disgusting" or even shaming your own body and using the word "fat" as a stigmatized descriptor... You're serving diet culture yourself on a silver platter. So let's change this cycle of self hatred... and focus on enjoying this season for what it is, a time to rest, rejuvenate, connect, enjoy, and for many, also to celebrate. 1️⃣ Eliminate the judgment of foods as good and bad. 2️⃣ Don't skip meals. Focus on getting the foods you need to feel full and not hungry every hour or two. 3️⃣ Enjoy and savour the foods you love that you otherwise label as "guilty pleasures".... guilt and shame free. 4️⃣ Tune into your body and notice if you are judging it. Bring in neutrality instead of body hating. Gaining weight is so overrated and exaggerated over the holidays... in the big picture, your stress about your body is worse for your health. 5️⃣ Skip the diet and weight talk over the holidays and don't make it a goal to have the "screw it mentality for now" while you set "new years resolutions" to cut things out and lose those pounds. We might not always realise how diet talk can be triggering or harmful to the people who are hearing. So, pass on the diet talk - there's so much more valuable and meaningful things we can talk about. . . Do you need help setting more sustainable and effective goals for 2021? If you need help with embracing food or your body, DM me or contact me at https://nutrifoodie.ca/book-an-appointment/ to schedule a free 15-minute call!
Are you worried about Holiday foods and anxious ab Are you worried about Holiday foods and anxious about feeling out of control? . . Holidays are best celebrated without the stress of what to eat and how you feel about it. Having a festive meal doesn't mean you have to starve yourself or exercise beforehand to earn them. You can enjoy the holiday dinner WITHOUT the guilt or shame! . . The holiday festivities are a time to be thankful and appreciate the opportunity we have to gather with our loved ones (even virtually) while enjoying the foods we love. So, consider which foods bring you joy and pleasure, as well as bring you satisfaction and offer variety, then fill them up on your plate to enjoy! . . Do you need help feeling more comfortable with your food and body? DM me or contact me at https://nutrifoodie.ca/book-an-appointment/ to schedule a free 15-minute discovery call to start.
Load More... Follow on Instagram
Info

Privacy Policy
Terms of Use
Disclaimer

Join nutriFoodie's Insider List

Success!

Subscribe

Connect
  • Follow
  • Follow