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Vegan Registered Dietitian Nutritionist

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April 14, 2015

6 Reasons to Drink More Water

How to Build Strong Bones

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How to Build Strong Bones

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Raise your hand if you prefer uncomplicated meals

Raise your hand if you prefer uncomplicated meals that don’t take a lot of time! 🙌🏼

I’m definitely feeling this during summertime. 🌞

Here’s an example of a super satisfying + nourishing meal that came together quickly:

Leftover grilled veggies with chik’n nuggets and mac n’ cheese from the freezer 😋

Team leftovers and convenience foods! 🙋🏼‍♀️

Now tell me - What do you love to dunk your nuggets in? I’m all about that BBQ sauce 😎

Who else is tired of seeing people blame veganism

Who else is tired of seeing people blame veganism on the detrimental outcomes of dieting and disordered eating? 😒

I was recently looped into a post in which loads of people, mostly dietitians, were ganging up on veganism and saying things like it causes “debilitating periods” and “stubborn metabolism” (sounds like code for anti-fatness to me) and doesn’t support liver detoxification, healthy thyroid function, blood sugar balance and so much more. The claims were based on the myth that there are nutrients that are lacking in a “vegan diet.” 😣

If you know anything about nutrition, you know this isn’t true. 😤

What’s more, posts and comments like these reduce veganism to a diet. So many layers of misinformation! 😩

Here are the facts:
-You can consume and absorb all nutrients through plant-based foods, beverages and appropriate dietary supplements (and it’s not that complicated!)
-Whether or not you consume animal products, if you’re not eating enough calories or a nourishing balance of foods, you’re not going to feel great.
-Going on a restrictive plant-based diet that is low in fat and calories absolutely can negatively impact hormones.
-Veganism is a philosophy rooted in anti-speciesism seeking to eliminate all forms of animal exploitation as far as possible and practicable - it’s not about human health or dieting and it extends farrrrr beyond food.

It’s so apparent that lots of folks, even some nutrition professionals, lack understanding about vegan nutrition! Don’t fall for the hype and misinformation - get educated by taking the Anti-Diet Vegan Nutrition Online Course! 👩🏻‍💻I designed this course to provide you with the nuts & bolts nutrition info you need plus practical advice for building satisfying meals, going out to eat, working with your healthcare providers and more. Link in bio ❤️

My very first carrot harvest! 🥕 If you’ve be

My very first carrot harvest! 🥕

If you’ve been following along on my stories, you’ve seen how much our garden has exploded since spring! It’s honestly been so amazing to witness. 😌

Our first year gardening at the new house (we previously lived in a city apartment with zero outdoor space and I wasn’t even able to keep herbs alive on the windowsill) has been so much more rewarding than I was expecting! 🌱

We had SO much lettuce and were lucky to enjoy fresh, tender salads daily for much of late spring and early summer. 🥬

Now, every visitor we have gets sent home with a load of kale and collards, and I need to research tomato canning because we are about to have a massive amount of ripe tomatoes on our hands! 😅🍅 If you have any canning tips or tricks, let me know.

Are you able to grow anything yummy where you live? 👩🏼‍🌾

If you’re not already following @ragenchastain,

If you’re not already following @ragenchastain, get on that!

Ragen is a wonderful fat activist who shares lots of wisdom on social media, her website danceswithfat.org, and through speaking engagements and workshops (she has one coming up on July 28 called “Getting Jiggly With It! Movement In A Fat Body”).

I love pointing folks toward her “doctor cards” when they’re thinking about having a conversation with their healthcare providers about weight. They’re free on her website!

I also highly recommend checking out her talk (free on YouTube) for @caringvegcommunity! It’s called “Size Acceptance & Veganism with Ragen Chastain” and it’s like a crash course in weight stigma and anti-fatness. It’s SO good and highly informative.

Tweets shared with permission ❤️

Is it possible to be vegan and succeed in eating d

Is it possible to be vegan and succeed in eating disorder recovery? 🤔

My associate RD @jessicasteinbachrd and I did a Q&A video recently in which we answered this question. (If you missed it, you can catch a recording of it in the link in my bio!)

The answer to this question is complicated and depends on various factors.

Many folks assume that recovering from an eating disorder while vegan is simply not possible due to nutritional inadequacy of vegan foods. This is completely false. But just because you can meet you nutrient needs while eating vegan doesn't mean that it's going to support your recovery.

For most vegans in ED recovery, the answer comes down to their motivation and intention behind their decision to be vegan.

It’s important to recognize that veganism is a lifestyle and animal liberation movement, NOT a diet.

Veganism is about so much more than food which is wonderful because it involves living your values in many ways outside of food choices!

So, how do you know if your desire to explore veganism is coming from a place of ethics? Well, it can be challenging! Especially when the eating disorder is loud.

Since veganism means rejecting the commodification status of non-human animals, vegans resist the idea that animals are food. Therefore, vegans don’t eat animal body parts (i.e. meat/flesh, bones/gelatin) or their secretions (i.e. eggs, dairy, honey, etc.). When intertwined with an eating disorder, this may feel restrictive.

And unfortunately, there is no shortage of diet culture within vegan spaces. Some people market a “vegan diet” (remember: veganism is not a diet) as a tool for weight loss and to promote toxic ideals of healthism.

Want to get curious about your intentions with veganism? Jessica compiled these 4 questions to consider! You can read the full blog post through the link in my bio.

Psssst…. if you’ve ever thought or been told t

Psssst…. if you’ve ever thought or been told that you need to keep certain foods out of the house or limit portions in order to curb binge eating, I’m here to tell you that is going to make the problem worse, not better.

That’s because the root of binge eating isn’t actually overeating, it’s restriction.

There are several strategies to treating binge eating and restriction is not one I recommend!

In fact, restriction or food rules of any kind can make binge eating worse. This includes counting calories, points, or macros; “eating clean”; avoiding “junk food” and so on.

If you’re struggling with binge eating, you are not alone. Even if you don’t meet the diagnostic criteria for binge eating disorder, you still deserve support!

My associate RD Jessica is accepting new clients and specializes in a non-restrictive approach to disordered eating and eating disorder recovery. Head to the link in my bio and then click on the “nutrition counseling” button to learn more. ❤️

Have you ever paused and asked yourself WHY you mo

Have you ever paused and asked yourself WHY you move your body?

For lots of folks, it’s to manipulate the body’s size, shape or appearance. I’ve been there!

Ask yourself: If exercise didn’t ever impact your physical appearance, would you still do it? If so, why?

Here’s the thing - when we move our bodies for reasons other than appearance, it’s more likely to become a sustainable, intuitive, joyful “habit” that is neither extreme nor punishing.

Do you find this to be true for you?

What non-appearance reasons drive you to move your bod?

I did a Health At Every Size® Q&A in my stories y

I did a Health At Every Size® Q&A in my stories yesterday - did you catch it? If not, I saved it as a highlight!

One of the most common misconceptions about HAES® is that it means "healthy" at every size.

I highly recommend going to the @haes_sizediversity website (asdah.org) and learning about this framework because there is just so much misinformation about it!

Did you know that there are 5 principles to the Health At Every Size approach? They are:

WEIGHT INCLUSIVITY
Accept and respect the inherent diversity of body shapes and sizes and reject the idealizing or pathologizing of specific weights.

HEALTH ENHANCEMENT
Support health policies that improve and equalize access to information and services, and personal practices that improve human well-being, including attention to individual physical, economic, social, spiritual, emotional and other needs.

EATING FOR WELL-BEING
Promote flexible, individualized eating based on hunger, satiety, nutritional needs, and pleasure, rather than any externally regulated eating plan focused on weight control.

RESPECTFUL CARE
Acknowledge our biases, and work to end weight discrimination, weight stigma, and weight bias. Provide information and services from an understanding that socio-economic status, race, gender, sexual orientation, age, and other identities impact weight stigma, and support environments that address these inequities.

LIFE-ENHANCING MOVEMENT
Support physical activities that allow people of all sizes, abilities, and interests to engage in enjoyable movement, to the degree that they choose.

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