What do you think when you see a plate of pasta, pizza, fresh-baked bread, cookies, chips, or a bowl of ice cream, Reader?
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"Too many carbs"

"Too much sugar"

"Too much fat"

"Processed/packaged food isn't healthy."

"I'll get diabetes if I eat too much of this."

"I'll get fat if I eat that"
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Yep. I had those thoughts too.

Diet culture is a fantastic teacher. Unfortunately, most of the lessons it teaches aren't helpful.

When you eat foods labeled as good, bad, healthy, or unhealthy, it's easy to FEEL good, bad, healthy, or unhealthy ABOUT YOURSELF.

You judge yourself for eating the food. This creates what I call a contractive mindset.​
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"Don't eat that."

"You should eat more of this, not that."​
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A contractive mindset focuses on subtracting foods to improve your health (and weight). But if this worked, you'd have the body and health you want WITHOUT feeling deprived!

Try this mindset shift instead.
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Expand your thinking to what you can add to your meals, snacks, and daily routines to improve your health and relationship with food.​
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When you have an expansive mindset with food, you have more freedom with food choices.

You increase the variety of foods you eat, which increases nutrient intake and satisfaction.

Watch the short video below for how to practice an expansive mindset with food.

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Focus your energy on "what can I add," and you won't have the mind space to think about what food you "shouldn't eat."

Bonus! You won't feel deprived! This means no more cheat days or fuckit eating beyond comfortable fullness.
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Reflect:

What foods can you add to your meals and snacks to support both satisfaction (what you want to eat) and your health goals (what your body needs - more protein, fiber, fruits and vegetables, healthy fats, and phytoestrogen-rich foods to decrease perimenopause symptoms, etc)?
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Finding the sweet spot between what you want to eat and what you need to eat is gentle nutrition.

What foods do you want to add? Hit reply and tell me!

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Have a great weekend savoring food and your body!

Amanda

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​PS: Diet culture is a fantastic teacher. Unfortunately, most of the lessons it teaches aren't helpful. When you eat foods labeled as good, bad, healthy, or unhealthy, it's easy to FEEL good, bad, healthy, or unhealthy ABOUT YOURSELF. Instead, expand your thinking to what you can add to your meals, snacks, and daily routines to improve your health and relationship with food. WATCH this to learn more.​

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