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Erica, MS, RDN
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Dietitian ✨helping you build a peaceful relationship with food and your body
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Trying to lower your blood sugar but dont know how? Eating a combo of carb, protein, fat, and fiber at meals can help prevent your sugars from spiking and dropping too quickly. Pairing foods from these 4 categories can also help make meals more satisfying. If you struggle with meal planning like me, its okay to pull things out of the fridge and throw something together. It doesnt have to be fancy to benefit your health #foodfreedom #bloodsugarmanagement #pcosmealideas #adhdmealprep #prediabetes #diabetes
Theres a fine line between a “healthy diet” and d1s0rdered eating. Have you ever found that trying to eat healthy sporaled into an obsessive relarionship with food?
You hear tons of messages like “carbs are bad” and “fats are bad,” but these are actually important nutrients that your body needs to finction optimally. #carbsarenottheenemy #orthorexiarecovery #foodfreedom #intuitiveeating #bloodsugarmanagement
You hear tons of messages like “carbs are bad” and “fats are bad,” but these are actually important nutrients that your body needs to finction optimally. #carbsarenottheenemy #orthorexiarecovery #foodfreedom #intuitiveeating #bloodsugarmanagement
The more rules you have around your eating, the more out of control and obsessed you’ll feel.
Have you ever tried to cut out chocolate during the week and then find yourself b1ngeing on it over the weekend?
Then you feel sick, blame yourself, feel so guilty, and vow to start over on monday.
But you are not the problem!
Setting food rules around your eating is actually the problem.
The rules might help you feel in control at first, but eventually they trigger a b1nge because your b1nge brain interprets them as a sign that a famine is right around the corner.
You actually dont need more rules and dicipline to feel at peace wnd in control around food. In fact its the rules that are setting you up yo b1nfe more.
#emotionaleatingtriggers #b1ngeeating #overeatingtips #nervoussystemregulation #foodobsessed #foodfreedom #intuitiveeating #bloodsugarmanagement
Have you ever tried to cut out chocolate during the week and then find yourself b1ngeing on it over the weekend?
Then you feel sick, blame yourself, feel so guilty, and vow to start over on monday.
But you are not the problem!
Setting food rules around your eating is actually the problem.
The rules might help you feel in control at first, but eventually they trigger a b1nge because your b1nge brain interprets them as a sign that a famine is right around the corner.
You actually dont need more rules and dicipline to feel at peace wnd in control around food. In fact its the rules that are setting you up yo b1nfe more.
#emotionaleatingtriggers #b1ngeeating #overeatingtips #nervoussystemregulation #foodobsessed #foodfreedom #intuitiveeating #bloodsugarmanagement
obsessing about food and trying to eat perfectly will harm your health more than any individual food.
Food guilt keeps you stuck in your head spinning rather than in your life living. It causes you to miss out on being present with your loved ones. It causes endless worry.
And Food guilt doesnt actually help you make healthy behavior changes- it just makes you feel bad about yourself!
When you have full permission to eat the foods you love, The fight / flight stress response around food starts to go away. Your body settles in the present moment and can eat an amount that feels satisfying. You feel energized and move on with your day.
#foodguilt #intuitiveeating #nondiet #foodfreedom #b1ngeeatingrecovery #foodobsessed
Food guilt keeps you stuck in your head spinning rather than in your life living. It causes you to miss out on being present with your loved ones. It causes endless worry.
And Food guilt doesnt actually help you make healthy behavior changes- it just makes you feel bad about yourself!
When you have full permission to eat the foods you love, The fight / flight stress response around food starts to go away. Your body settles in the present moment and can eat an amount that feels satisfying. You feel energized and move on with your day.
#foodguilt #intuitiveeating #nondiet #foodfreedom #b1ngeeatingrecovery #foodobsessed
You do not lack willpower, disicpline, or self control when it comes to food! Overeating is actually your body’s way of trying to get a need met. For years you’ve been trained by society to repress and ignore your own needs. You probably blame yourself for even having needs. But you are human ❤️you have needs that must be fufilled. Maybe your body needed more food earlier in the day to sustain you and that’s why it pushed you to eat more tonight. Maybe the fullness your bodys attempt to protect you from feeling an uncomforable emotion. In any case, what if you were gentle with yourself after overeating? #intuitiveeating #overeating #overeatingtips #foodfreedom #nervoussystemregulation
Replying to @alilbettereveryday it’s possible to manage blood sugar levels without giving up the foods you love! It’s not just what you eat but how you eat. Pairing carbs with protein, fat, and fiber can help prevent a spike in blood sugar. Stress also has a big impact on blood sugar, so if you’re worried about what to eat that can also affect numbers. Developing a positive relationship with food, managing stress, joyful movement, and balancing meals can all help lower A1C ✨#prediabetes #pcos #bloodsugarmanagement #intuitiveeating #nondiet #greenscreen
You can develop a positive relationship with your body no matter how you feel about it right now. Feelings come and go. A positive body image doesn’t mean that you love your body 24/7. Instead it means that your worth is not defined by how your body looks or feels. Even if you don’t love or like your body, you can still treat it with respect. You can still nourish and feed it regularly, move it in a way that feels good, and create supportive boundaries. Your body deserves kindness and respect. Respecting your body is the first step to build a positive body image❤️ #bodykindess #bodyimagestruggles #nondiet #intuitiveeating #bodyimageissues
Do you ever feel like you lack willpower after a binge? Or that your body is broken? Binge eating is actually a normal response after a period of dieting! You are not broken.
Because your body is wired for survival, restricting food triggers a full body warning signal. Bingeing is your body’s attempt to protect you from starvation. Your body can’t tell the difference between a diet and being trapped in the middle of a desert with no food for miles.
The way to overcome bingeing is NOT to restrict or set limits with food. Your survival response doesn’t respond to food rules. Instead you have to show your body that food is not off limits or scarce, so it trusts that it no longer has to use the binge response to protect you. #bingeeaiting #nervoussystemregulation #foodfreedom #intuitiveeating #intuitiveeatingcoach #foodobsessed #foodfreedomjourney
Because your body is wired for survival, restricting food triggers a full body warning signal. Bingeing is your body’s attempt to protect you from starvation. Your body can’t tell the difference between a diet and being trapped in the middle of a desert with no food for miles.
The way to overcome bingeing is NOT to restrict or set limits with food. Your survival response doesn’t respond to food rules. Instead you have to show your body that food is not off limits or scarce, so it trusts that it no longer has to use the binge response to protect you. #bingeeaiting #nervoussystemregulation #foodfreedom #intuitiveeating #intuitiveeatingcoach #foodobsessed #foodfreedomjourney
Do you find yourself turning to food when stressed? This is a common experience and Usually we crave sugary and energy dense food when stressed to help turn off the anxiety response. If you find yourself b1ngeing when anxious, practice taking 3 deep breaths as you sit down to eat. This helps turn on the parasympathetic nervous system where it’s easier to access hunger, fullness, and satisfaction cues. #intuitiveeating #nervoussystemregulation #nervoussystem #b1ngeeating #b1ngeawareness #foodfreedom #bodykindness
Replying to @jennyguer17 managing insulin resistance usually requires a multipronged approach. What you eat is important but also how you eat, your relationship with food, stress levels, relationship with exercise, and sleep. Managing IR can help keep blood sugar levels controlled, take stress off the pancreas, and balance hormones for more energy and fewer cravings 🙌🏻#insulinresistance #pcoscravings #pcoswarrior #intuitiveeating #nondietapproach #foodfreedom #pcossupplements #bingerecovery #sugarcravingsgone
Replying to @jennyguer17 sugar cravings are so common with PCOS, you’re not alone! The good news is you can control sugar cravings without giving up any of your favorite foods. All foods can fit with PCOS! The key is to 1) balance meals with carbs, protein, fat, and fiber and 2) focus on what you can add to balance hormones rather than what to restrict. Focusing on restriction will make cravings worse and often triggers the b1nge restrict cycle. #pcoscravings #foodfreedom #intuitiveeating #carbcravings #pcoswarrior #foodfreedomjourney #bingerecovery
Most mainstream advice on how to overcome b1nge eating actually makes it worse! You’re told to cut carbs and limit your portions but this will make your b1nges worse not better. One of the most important things you need to know about b1nge recovery is that the more you try to control your eating the more out of control you will feel. #b1ngeeating #intuitiveeating #foodfreedom #sugarcravings #foodobsessed #cravingsallthetime #foodguilt