FREE E-Guide: 10 Things Every Vegan Needs to Know About Nutrition

Taylor Wolfram

Vegan Registered Dietitian Nutritionist

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How to Have a Healthy Relationship with Food as a Vegan

Guide to Anti-Diet Vegan Meal Prep

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February is eating disorders awareness month! And

February is eating disorders awareness month!

And my wonderful associate dietitian @jessicasteinbachrd penned a new blog post all about ARFID (avoidant restrictive food intake disorder).

Have you heard about this eating disorder?

ARFID is commonly, though not always, diagnosed earlier in life than other eating disorders as it will often develop in early childhood and present as extreme “picky eating.”

Due to the complexity of diagnosing ARFID, and the lack of education and awareness about this eating disorder, it may be difficult to decide if screening is needed. Here are some hallmarks of ARFID:

➖Texture aversion aka not enjoying a specific texture (crunchy, creamy, mushy, etc.)
➖Crying, gagging, or choking during meal times beyond what is typically expected for children or if this continues into adulthood
➖Desire to eat the same foods for every meal
➖Very low dietary variety
➖Fear of reaction to specific foods (ex: fear of vomiting after eating something specific)
➖Only eating specific brands of food or foods of specific colors

These food behaviors are often present without distress related to body image, need for control, or other distinguishing features of anorexia nervosa (this is not always the case if the two EDs are co-occurring).

Check out taylorwolfram.com/arfid to learn more! Link in bio.

If you think you might have ARFID or another eating disorder, take this as a sign to reach out for help!

And even if you don’t meet the oftentimes narrow diagnostic criteria for an eating disorder, if you struggle AT ALL in your relationship with food, I want you to know that you deserve support. And you don’t have to wait for it to become worse. ❤️

#ARFID #eatingdisorderrecovery

ID: White background with black text says "ARFID Treatment Techniques: food exposures, linking food, calm environment, knowing your limits"

Last week I had the privilege to take a quick trip

Last week I had the privilege to take a quick trip to San Diego to spend time with the wonderful @jessicasteinbachrd, who is my associate dietitian here at Taylor Wolfram LLC! 💞

Due to COVID, pregnancy, having a baby, etc. this trip was long overdue and it was an absolute joy to connect on a deeper level with Jessica, and enjoy some sunshine + lots of yummy food! ☀️🍕

We spent several hours discussing our core values as humans, the core values of this business, and assessing how well we align with those.

We went over every offer & service we provide and identified our goals for each quarter this year. Boundaries and self-care were major themes and I'm proud to run a business that always puts people over profits.

We've decided to pause on launching any new projects or groups for the next couple months and focus on our counseling clients and strengthening our boundaries + self-care.

This feels so good. And also, kind of scary.

Another topic we discussed was the pressure, both internal & external, to conform to capitalistic ideals and always be hustling, growing, producing, etc. 🥴

What would it look like for us to focus more on 1:1 work and less on scalable endeavors? What would our peers think? What would our online community think?

We aren't immune from these sorts of thoughts and insecurities!

This is a season of turning inward, focusing on our people, slowing and nurturing. 🤗

This is something I've talked about a ton in therapy the last several months and I'm committed to actually sticking to my intention of saying "no" to new projects for a little while! The only time I've ever done this was during maternity leave, and it already feels like a challenge.

It can feel more difficult for me to say no than to say yes. 🥲

This doesn't mean I'm going to take a big social media break. In fact I like being able to show up when and how I want without feeling like I need to be promoting anything in particular.

How are YOU feeling during this season? If you're looking for a sign to slow down, this is it. You deserve it. ❤️

ID:
1: Taylor's hand holding a cup of ice cream in front of an ice cream shop.
2: Jessica and Taylor standing side by side in a park.

Eating when you’re hungry can sound way easier t

Eating when you’re hungry can sound way easier than it is in practice! 🍽️

I’ve put together a list of general strategies for honoring your hunger. 😋

✨ Being prepared is a major theme that will help you nourish yourself adequately and consistently throughout the day. ✨

👉🏻What strategies would you add?

💕Please note that this is social media and is not personalized healthcare. These tips are general, they are not tailored to specific health conditions or anything else that may be unique to you.

See an intuitive eating dietitian for individualized guidance!

#intuitiveeatingofficial #antidietculture #honoryourhunger #antidietvegan

Where are my garlic lovers?? 😛 Literally every

Where are my garlic lovers?? 😛

Literally every part of this meal contains garlic! 😍

I have a friend who is as much as, if not more than, a vegan foodie as I am and when she comes over we cook a feast, drink decaf soy lattes, and snuggle and play with my baby. 💞

Our most recent meal together was this vegan Ceasar salad with roasted chickpeas and cashew-hemp parmesan, roasted potatoes (add minced garlic once they're out of the oven!), baked tofu and garlic sourdough bread. 🤤

She made the dressing, parm and tofu marinade so I can't help with recipes, sorry! There are lots online though, and I encourage you to try some out and have fun exploring and experimenting in the kitchen!

🏷️Tag your foodie friend and get some inspo for your next feast!

(Sending love to all the IBS-sufferers for whom garlic is a trigger. I know how rough that can be if you really love garlic. Thankfully garlic-infused oil can give you strong garlic flavor. Chives and green parts of scallions offer similar flavor as well!)

I've gotten quite a few questions in my stories la

I've gotten quite a few questions in my stories lately about hunger, so let's talk about it!

Did you know that according to the creators of #IntuitiveEating, there are 4 different types of hunger? That's right! It's not just about what's happening in your stomach. Categorizing hunger in these ways helps us identify and understand various factors that drive us to eat. And that's not a bad thing, by the way — wanting to eat.

A common fear people have is if they actually honor their hunger, then they'll be completely out of control. This is totally valid given how much our culture demonizes appetite and praises restriction. Not to mention the association of eating with an expanding body, and we all know how our culture views bigger bodies. For many of us, fatphobia is at the root of our fear of hunger.

This can feel especially challenging when it comes to navigating emotional hunger. And there is nuance here, which is why I recommend working one-on-one with an intuitive eating dietitian to get personalized guidance and support. As well as a therapist who is skilled in food and body issues.

🔁 When we try to control our hunger and our food intake, we end up in what's called the diet/binge or restrict/binge cycle.

↪️So what happens when you *actually* make peace with food? You build connection and trust with your body and give yourself true unconditional permission to eat. No portion restrictions, no time of day restrictions, no restrictions period.

It's normal early in this process to eat more of the foods that you've been restricting. This is necessary for healing. And once you do, you'll find yourself eating just as much of a food as you want, with no need to control, and with no guilt.

Link in bio to a blog post all about hunger. 💖

🔍Image description in comments.

#intuitiveeatingofficial #antidiet #honoryourhunger

White rice appreciation post! 🍚 There is absol

White rice appreciation post! 🍚

There is absolutely nothing wrong with choosing white rice. Nothing!

You’re not better, wiser or healthier if you choose brown rice.

If you genuinely prefer the taste and texture of brown over white, go for it.

But choosing brown rice over white because you think you’re “bad” if you eat white rice or are terrified that it’ll have a negative impact on your health, that’s a diet mentality red flag 🚩.

Many years ago I’d always choose brown rice. At restaurants, when ordering in, at the grocery store. And it wasn’t until I really dug into my relationship with food that I realized I was making that choice from a place of fear and control. I was scared of white rice!

And it turns out that I actually prefer white rice with many foods. 😍

Also we can’t have this conversation without acknowledging how white rice is a staple food in so many cultures and it’s time we de-stigmatize that!

😋Do you like topics like this? We’d love for you to join us in the Anti-Diet New Year Support Group! It starts next week and we’ll be hanging out for 6 weeks!! Link in bio 🫶🏼

ID: A top-down photo of Chinese food in takeout containers on a white countertop. There’s a large container of white rice, a container with tofu and green vegetables, another with tofu, peppers and red sauce, and another with noodles and a variety of veggies.

How is your 2023 going⁉️ Have you been able t

Hey dietitians, slow your scroll!!! 🛑 Do you r

Hey dietitians, slow your scroll!!! 🛑

Do you remember learning about veganism in school? 🎓 Did it extend much beyond "make sure they get enough protein and take a B12 supplement?" It didn't for me! 🤦

Which is why my associate @jessicasteinbachrd and I are hosting a 2 CPEU workshop for dietitians all about counseling vegans on January 10! 🎉

This is a MUST for any RD who works with vegans or people who may become vegan (so, just about everyone!).

✅We cover the must-know, vegan-specific nutrition info you didn't learn in school
✅PLUS special counseling strategies and so much insight on how to assess and counsel vegan clients based on our years of experience
✅AND we have a section all about eating disorders because disordered eating is common, including among vegans!

We would love for more folks to join us so that we can have a really engaging discussion and Q&A! 🙋🙋‍♀️🙋‍♂️

If you can't attend live, no sweat! Still sign up so that you get the recording of the event. 🧑‍💻

We can't wait to see you!!! Link in bio to register. 🔗

ID: 3 tan slides with an orange circle in the center and black text.
1: What all dietitians need to know before working with vegans:
Veganism is not a diet
The first thing you should do when you get a vegan client
How to get adequate B12, iodine, calcium, omega-3s
How to build vegan meals that are nourishing & satisfying
Most plant-based content is filled with diet culture and fatphobia
How to assess for disordered eating
Veganism and eating disorder recovery are possible, with special considerations
(continued in comments)

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