Walk like you love your body

I often hear people say ”I’m wearing this tracking device, fancy thing, to get to 10 000 steps a day”, which I think is great – then they continue their thought with ”Because I need to lose weight” or ”Because I eat too much of this or that.”

If you just stop for a second and pretend like your weight isn’t defying you (because it’s not) and that you are as much worthy as any other woman or man that you are comparing your body to  (because you are) – Do you know how much you benefit from walking and physical activity?

Your bones will benefit from it (less physical activity will make your bones weaker), your muscles and joints will have to work, your heart rate will increase, get your blood flowing, it’s good for your mental health, you get to breathe heavier (maybe even get some fresh air into those lungs of yours), sweat a little. You get to be in nature, get some vitamin D – which your bones will yet again thank you for because this enhances the absorption of calcium which will make your bones stronger. Yay for no hip fractures when older (!!).
Do you know how much your body is gonna love you for this?! You’re taking care of it, not just hating on it – making it believe that the only reason why you’re moving is because you ate that yummy brownie yesterday.

Any movement is good for you, do it because you like it, because it makes you feel good, because you love your body. Your entire body system is gonna thank you for it.

‘I don’t look the part’

”It is the ethical responsibility of anyone working or studying within human health to acknowledge and critically reflect upon their weight bias, no matter how uncomfortable it feels to challenge one’s own level of privilege. Practicing without doing so is to practice negligently and infringes upon the rule of ‘first, do no harm’.”
– fat_therapist

I read this the other day on Instagram and it stuck with me.
And now, let me tell you a story:

I went to see my counselor the other day (yes, I see a counselor and I am not ashamed to say it) – and neither should you be. Sometimes we just need someone to talk to about life’s all ups and downs. When I say I’m gonna heal myself I do it from all different angles.
I’m getting off topic here – anyway…
I was talking about myself and my future profession and everything I said he wrote down on the big whiteboard – you know, so everything you say is really confronting  – because it’s right in front of you in big black letters. – And that’s when you realize how stupid everything negative thing you say about yourself sounds.
I spoke, he wrote. One thing I said was ‘I don’t look the part’. He wrote it down, and I just looked at it. And the first thing that popped into my head was ‘Are you Freaking kidding me?!’, where did I get this from?
Here I am, advocating Health at Every Size and the non-diet approach and this is what I’ve got going on in my mind, still?! Why do I put my value into the way I look? Why do we put our value into the way we look?
My counselor asked me why I thought that way, and I said ‘well, if you look at all the instagramers who run a health page, they are SO thin (I bet you my mum is rolling her eyes no)! They have a six-pack, all of them! And most of them don’t even have the appropriate education or knowledge to be providing health advice, but still they do – and they get heard because they look the way they do!’
Let me just say, it’s okay to have a six-pack, it’s okay if you don’t. You are beautiful either way. But you know how easy it is to thing negatively about yourself? That was the situation I was in at that moment.
I thought that I wouldn’t get heard as a nutritionist just because I don’t have a six-pack. (This is what I seriously think sometimes, I’m embarrassed just writing it – but I need to do this (YOU ARE NOT ALONE!).

My counselor just looked at me and said:
‘Is that how you picture nutritionists? With a six-pack? I picture a scientist with a lab coat and glasses. Because it’s a science subject.’
Yeah, let’s face it, nutrition is the science of food so he does have a point.

From this I learnt that I’m gonna continue to work on myself and also motivate others to be proud of their body, no matter what they may look like. I work on this every single day, but I’ve come a long way in these last three year since I started to study.


Let’s talk about food marketing

Let’s talk about food marketing, and how companies trick people into believing that one particular thing is more healthier than another.

In this post I am comparing two different brands of potato chips, let’s not think about the fact that it is potato chips. If you want to eat good fats and a fibre rich diet potato chips are probably not the way to go. But I just wanted you to get an idea of how it works.

I found this one at a friend’s place and I was just blown away by all the claims it has on the front. Someone would easily believe that this one would be a healthier option compared to other brands.
First of all:
Gluten free – this is a marketing strategy a lot of companies use. I went to a café the other day and a cake said ”low gluten”, what even is that? Are they thinking: it’s just one little table spoon of flour, so that makes it less gluten? It Does Not Work That Way. It’s either gluten in it, or it’s not. There’s No in-between.
Anyway. Who knew that potatoes are gluten free? Who knew that potatoes are natural?
And 90% less saturated fat than what? Are they comparing it to a specific oil? Because, for example, both sunflower oil and olive oil are predominantly monounsaturated fats. Or are they comparing it to butter?

And then I absolutely love the top left corner ”no hidden nasties” – and then we turn the bag over…


Most ”original” potato chips contain three ingredients – potatoes, an oil and salt. This bag only contains 60% of potatoes – and it also contains sugar! I would call that a hidden nastiness, wouldn’t you? The sugar they have probably only added to make it taste better. But other brands that you might think are ”unhealthier” than this one do not contain any sugar at all.

People often don’t know what to look for when they read food labels. So let’s break it down for you: the ingredient list always starts with the ingredient that is of the greatest amount in that particular food. For example – when I go to buy a ”healthy” bar for example, I wouldn’t normally pick one that has golden syrup, fructose or something similar as an ingredient on top of the list – it’s still a sugar. I would pick something with a nut as the first ingredient, or something like oats, which is a good base for a bar.

When looking at the nutrition information where all the information regarding the amount of energy, protein, different type of fats etc. – Look at the 100 g column, because that makes it easier to compare it to other brands. Because serving sizes may vary depending on the brand.
I don’t have a good picture of the nutrition information of this particular bag – but it contained, for example, 7.3 g of sugar per 100 g, whereas Smith’s potato chips, another big brand here in Australia, had 1.0 g of sugar per 100 g. The Sodium content of Smith’s was also lower, but not that significant. However, the Smith’s bag didn’t say how much dietary fibre it contained – the bag in the pictures above contained 4.2 g of dietary fibre – which is good. The higher the fibre content, the better.

The Smith’s chips were made out of sunflower oil and canola oil, they did have higher saturated fat content – but not that much. They did, however, also contain greater amounts of mono and polyunsaturated fats compared to the ”healthy” one, which is much better! It is important to look at the nutrition information – people are often too scared of fat. The one type of fat that people should be aware of is trans fat. The ”healthy bag” contained 0.1 g, hardly anything. But Smith’s had 0.0 g. And people should be aware of this because trans fat are associated with different health issues, such as heart disease, which is why it is recommended to keep the intake as low as possible. Trans fats are often found in chips, store bought cakes etc.
The Smith’s chips were however higher in energy. But when I eat chips, I’m just gonna eat whatever chips I want to. If a person is mainly focusing on losing weight, the chips would probably not be included in their diet anyway.

I’m not saying that you should go and get a bag of chips now just because one is is better than the other one, I just wanted to show you how food marketing works. By just looking at the front of the bag isn’t enough to keep you informed about what is actually in the bag. Turn it over and look at the ingredients, how many ingredients does it contain? What does it contain?

I hope this helped you a little bit, and if you’ve got any questions just let me know!


Is it professional antibiotics?

That’s what I thought the first time I heard it.
Probiotics – which are ass-kicking, gut healing bacteria, without all the side effects of antibiotics.

We all pretty much know that the body is SO complex, or I was hoping that we all knew that…
Until I got a question the other day ”what is the healthiest thing you can eat?”
Do you expect there to be just ONE thing that would be the healthiest thing to eat? What would it be? Please, tell me! Or are you basically just looking for a quick fix when you’re standing there with a cigarette in one hand and a beer in the other?
Friends, it’s all connected. You can’t just do One thing for your health and you are going to be ”healthier than you’ve ever been”, it’s a work in progress, okay?
And you are doing a great job.

So lets talk about an important part for our health – our gut.

There is sooo much talk lately about microbiome, probiotice, prebiotics, and on the list goes. I thought I’d just break it down for you to make it easier for you to understand.
We all have bacteria in our gut, to help us function in a way we otherwise wouldn’t be able to.  But we also put our bodies through a lot of stress that causes inflammation, poor digestion and poor absorption. – Which we obviously want to prevent, but sometimes life gets in between – illness, antibiotics, environment – diet plays a big part in how our gut is doing, especially changes in our diet – (I’m definitely looking at you, you all ”jumping from one diet to the next”-people. That is definitely putting a lot of stress on your body).

By eating probiotics you are providing your body with the healthy bacteria which will (surprise!) improve digestion and nutrient absorption, and improve your overall health.
A classic definition of probiotics is ”live microorganisms which, when administered in Adequate amounts, confer a health benefit to the host.”

So where do you find the probiotics? Well, you can find them in supplements, and you might also have heard any of these fancy terms going around lately: sauerkraut, kim chi, kombucha, kefir. (#guthealth) And if you’re not feeling all that fancy and want to try something easier (not so unfamiliar), you could just go with yogurt.
These are basically fermented products that contains live microorganisms that improves health.

But to feed these probiotics, to support their growth, you also need prebiotics – ”a non-digestible food ingredient that beneficially affects the host by selectively stimulating the growth and/or activity of one or a limited number of bacteria in the colon and thus improves health”. Banans, asparagus, leek, garlic, oats, legumes – just to mention a few.


So basically, if you want to support your gut you don’t NEED to spend heaps of money on supplements, or fancy foods that you don’t like. You can simply eat some yogurt (preferably with no added sugar), with some banana. Great way to start your day!
But remember, even if #guthealth is a big thing right now, that you can have too much of everything. Don’t go and buy all the fermented products I just mentioned because you really, really, really want to improve your health. My advice to you if you think, or you know you, you really need to improve your gut health – go see a naturopath. They will run tests, they will help you figure out what is wrong with you, as an individual. We are all individuals with our own gut, just because one thing worked for your friend doesn’t mean it’s the same thing that is causing you to feel bloated, sluggish, or just very fatigue.
Look after yourself and your health, because it is important <3



One thing you could skip this Christmas (definitely not the chocolate)

The stress regarding your body image and what food you put in your body.
One thing I would advise you to skip this Christmas is the stress regarding how much you eat and how you afterwards have to ”get rid of it”.

We all know that what we put in our body needs to be used as energy to prevent the risk of gaining weight. Energy in – energy out.
And this Christmas you might eat more than you intended to, as most people do every year. And that is okay.
And you do not have to justify it with ”the new year is coming and I am going to lose weight”. Enjoy it.
I am not saying that you should overindulge in it, but just eat that chocolate if you want to – without the guilt.

Because I believe it is all connected – holistic health. That stress and mental struggle you are creating for yourself is not going to help you in any way – doesn’t matter what body size you are. We are great at creating anxiety around Christmas – money, gifts, family get-to-gathers. Another thing we don’t need is to create anxiety around food.

Let me introduce you to mindful eating.
This is something I’ve been trying to adopt the last couple of months, and I would recommend you to do this during the holidays.
A couple of girls in my class at the end of my last semester at Uni spoke about this in a workshop – mindful eating. And I really like the idea of it.
I have a tendency of eating waaay too fast (it’s kind of like someone would take the food away from me-fast!), which makes me bloated and I am not really enjoying my meal. Instead, I am trying to eat my food slowly so I can enjoy it – because I do really, really love my food.
By eating slowly I can also tell when I am getting comfortably full, instead of ”food baby-full”. Then I stop eating – I’ll just put the left overs in a container and shove it in my fridge and save it for later.
It is also great to take small breaks when eating and really see if I am enjoying the food. Does it taste good? Does it bring me joy? If not, then why the Hell are we eating it?
Food is there to nourish your body, but also create joy and be a pleasant experience.
People often tell me ”I eat chicken, brown rice and broccoli because I know it makes my body look the way I want it too”. Really? Are you enjoying eating it or is it just about the way your body looks?
I love food too much – would not eat something just because I think it is going to make me look a certain way (If you would have asked me a couple of years ago my answer would have been completely different).
The thing is food is sooo much more in our lives than just focusing on our weight; you can still have a Delicious meal that is considered healthy – I am not saying ”If you love McDonald’s than have that all the time.” But maybe try and make your own hamburger instead. We are all on different health journeys and you’ve got to start somewhere.
So I would recommend you to start now – by not judging yourself for eating this holiday. It might seem like a small step to you – but your health is going to thank you for it.

Merry Christmas to you all,
Please let me know what you thought of this post!