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    30 Days to a Better Relationship With Food and Body
    30 Days to a Better Relationship With Food and Body
    30 Days to a Better Relationship With Food and Body
    Ebook176 pages1 hour

    30 Days to a Better Relationship With Food and Body

    By Natalie Thompson

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    About this ebook

    30 Days to a Better Relationship With Food and Body is a comprehensive practical resource, written by Natalie Thompson, Accredited Practising Dietitian, to support you in improving your relationship with food and your body.

    This book will empower you to respect and accept your body and find joy and peace in food and your life.

    Over the month, you will improve your food and body relationships and consequently your nutrition. You will also walk away with an action plan to further work on these relationships.

    This resource starts out addressing the theory and mindset issues of improving relationships with food and bodies. From here, the foundational skills of body image, eating behaviours, and self-care are addressed. The book ends with avoiding common non-dieting mistakes, dietary guidelines and how they fit into the big picture of improving food and body relationships, joyful movement, additional non-dieting resources and staying focused especially when you feel the desire to lose weight.

    Now is the time to find your freedom from food and body image concerns.

    LanguageEnglish
    PublisherNatalie Thompson
    Release dateNov 30, 2018
    ISBN9780244727826
    30 Days to a Better Relationship With Food and Body

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      Book preview

      30 Days to a Better Relationship With Food and Body - Natalie Thompson

      Disclaimer

      This e-book provides general information about nutrition, health and wellbeing that is suited to most healthy individuals. It is not intended to provide individualised advice for the diagnosis or treatment of specific health conditions.

      The advice and strategies presented may not be suitable for your situation. You should consult a suitably qualified health professional where appropriate.

      Natalie Thompson will not be liable for any loss, damages, personal injury or negligence resulting from the use of the materials published in this e-book.

      Copyright

      30 Days to a Better Relationship With Food and Body

      Published by Natalie Thompson

      Copyright 2018 Natalie Thompson

      All Rights Reserved. No part of this publication may be reproduced or transmitted in any form, without the prior written permission of the publisher.

      ISBN #: 978-0-244-72782-6

      About

      Hi! I am Natalie Thompson, a non-diet Accredited Practising Dietitian passionate about inspiring positive changes in eating and lifestyle behaviours to help improve health whilst nurturing relationships with food and body.

      First off, I just want to say a big hello and congratulations for prioritising your nutrition and food and body relationships.

      While I love nutrition, I believe having a good relationship with food and our bodies is key to health. 

      As you can see, I like to do things a little differently around here.

      The nutrition space is filled with many unqualified wellness gurus giving nutrition advice and promoting their latest diet, diet supplements and super-hype super-food (super-marketing) as the silver bullet to cure 'obesity', cancer, short stature and so on. Not to mention all the "just try harder to get your 'perfect' body for 'perfect' health rubbish.

      Instead, I recommend an approach that is the right fit for you. In my one-on-one nutrition sessions, you are the one I get to know and you are the one that makes the decisions with my support.

      You have your own set of amazing skills & talents - you are resourceful.

      You are enough. You don't need to lose 10kg to become worthy of self-care and love or in the name of health. 

      So, while I am a BIG believer in eating a balanced diet, the way you improve your nutrition is totally up to you. I support people with the non-diet/ Health At Every Size® principles, which ultimately helps you to achieve a balanced diet plus more in life.

      If you don’t want to do that and do , by all means, all the best to you, however, deep down inside you know that what you've been doing with food has not worked for you. I feel this time, you really don't want to do the same thing again expecting a different result. 

      That’s the BEST thing about non-diet nutrition - there is just so much choice and it frees you up to focus on the important things in life!

      You can do your own thing and change your life for the better... And you will be better off both mentally & physically. 

      So, what does that all mean in practical terms?

      My mission is to inspire people like yourself to nurture their relationships with food and body for improved nutrition and stop the struggle with food and their body so they can live a happy and healthy life. 

      I do this with weight-neutral coaching and medical nutrition therapy with a focus on nutrition counselling for sustainable behaviour change.

      I am excited to see you improving your nutrition, enjoying your food and making peace with your body whilst focusing on the important things in your life!

      Make sure you connect with me on the blog, Facebook, Instagram, YouTube, Pinterest and/or Twitter for regular non-diet inspiration and tips and reach out to me if you have any questions or comments.

      Until next time, keep the delectable in dietetics!

      Natalie Thompson

      Non-Diet Accredited Practising Dietitian

      BHumNut MNutDiet

      https://delectabledietetics.wordpress.com

      Glossary

      Body Positive - Is a movement that encourages people of all body shapes, sizes and weights to respect and accept their bodies with the goal of improving overall health and well-being.

      Diet Culture - Is the assumption that weight status alone affects health, and food is good/healthy and bad/unhealthy. Fat is viewed as bad and unhealthy and thin is viewed as ideal, good and healthy. Diet culture is also the misinformation that perpetuates this messaging and affects our personal values, beliefs and moral character. Diet culture is restrictive, life-sucking and soul-destroying.

      Everyday food - Are foods that appear in The Australian Guide to Healthy Eating 5 core foods groups. These foods are nutrient dense compared to foods not contained in the 5 food groups. These foods are known as sometimes foods.

      Intuitive Eating - Intuitive eating is the act of eating food in response to the body or biological signals. Overall, intuitive eating is eating mostly when hungry, stopping eating when content or comfortably full and choosing foods you feel like. When you eat intuitively, you naturally nourish yourself in the most appropriate ways for your nutritional and pleasure needs.

      Mindful Eating - Is an eating practice that helps you to be in the moment with your eating experience and to be able to eat intuitively (see above).

      Non-Diet Nutrition - Is nutrition that prioritises health-promoting behaviours, that is, eating and lifestyle behaviours. Non-diet nutrition is weight-inclusive care, which means that weight and weight loss are not the goals of nutrition, but rather improvements in nutrition and health. It is flexible, non-restrictive and promotes awareness of internal body cues (such as appetite) in trusting bodies to nourish themselves in a balanced and enjoyable way from a place of internalised decision-making rather than external rules.

      Normal Eating - Normal eating is flexible. It varies in response to your hunger, your schedule, your proximity to food and your feelings.

      A positive relationship with Body - You have a positive relationship with your body if you can appreciate all the wonderful things your body does and can do, without thinking you need to change it with dieting and/or weight loss. You move your body in ways you enjoy without thinking you need to exercise to make up for what you ate.

      A positive relationship with Food - A positive relationship with food is one where you are not constantly thinking or worrying about what or what not to eat. You are able to enjoy a wide variety of food without feeling guilt or shame.

      Safe food - Is food that is usually accepted and eaten by a family member.

      Sometimes Foods - Are foods that do not appear in the core food groups of The Australian Guide to Healthy Eating. These foods typically contain fewer nutrients compared to foods contained in the 5 core food groups.

      Contents

      Day 1: Weight Science, Mindset, Expectations

      Day 2: Weight Loss Explored

      Day 3: Don’t Compare Yourself to Others

      Day 4: Reflect on your dieting history

      Day 5: Cease Dieting Behaviours

      Day 6: Values and Relationship with Food

      Day 7: Values and Relationship with Body

      Day 8: Body-Shaming

      Day 9: Self-Kindness

      Day 10: Self-Care

      Day 11: Inspirational Quotes

      Day 12: Gaining Support

      Day 13: Become a Critical Viewer of Societal Messages

      Day 14: Get Organised in the Kitchen and with Food in General

      Day 15: Normal Eating – Intuitive Eating

      Day 16: Mindful Eating

      Day 17: Level of Hunger Before You Eat

      Day 18: Level of Hunger After You Eat

      Day 19: Level of Hunger as You Eat

      Day 20: Food Satisfaction

      Day 21: Thoughts and Feelings Mood Before Eating

      Day 22: Thoughts and Feelings Mood After Eating

      Day 23: Thoughts and Feelings Mood During Eating

      Day 24: Wardrobe Overhaul

      Day 25: Don’t Make these Non-Dieting Mistakes

      Day 26: The Australian Guide to Healthy Eating

      Day 27: Find Joyful Movement

      Day 28: Non-Dieting Resources

      Day 29: How to Stay Focused to Never Diet Again

      Day 30: If You Feel Like You Want a Weight-Loss Quick Fix

      How to Use This Resource

      Welcome to 30 Days to a Better Relationship With Food and Body!

      30 Days to a Better Relationship With Food and Body is a practical resource to support you in improving your relationship with food and your body. This resource has a non-dieting focus and supports you to thrive in your body living in today’s diet culture.

      This book is designed to empower you to respect and accept your body and find joy and peace in food and your life.

      Over the month, you will increase your knowledge and skills in what it takes to improve food and body relationships. With commitment to yourself and completing 30 Days to a Better Relationship With Food and Body, you will improve these relationships and consequently your nutrition.

      Each chapter builds upon the next, making it ideal to read the guide from start to finish. As you work your way through the guide, you will understand how each chapter fits into the bigger picture of food and body image concern, nutrition and health. You will see that there are many aspects to improving your relationship with food and body including your unique health and life situation, the what to eat, the how to eat, behaviour change and support required.

      This book and the process of improving your relationship is not about ‘fixing’ you (because you are not broken), it’s about giving you the skills and knowledge to reconnect with your body and food, and live in this diet culture where our resilience is tested. This process of working on food and body relationships is ongoing. It really is about building the necessary

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