The problem is when we become afraid of food

Do you ever get overwhelmed with all the nutrition information out there?
Yes, me too.
And I am a soon to be graduating nutritionist. In less than a month, I just want to add that. (yaay!).

But it is just so confusing, am I right?
Low carb, high fat. Ketogenic diet. Don’t eat this, do eat that. One day it is different information compared to the day before.

I was listening to this very great podcast the other day and then the lady that was being interviewed started giving nutritional advice. She has no nutritional background what so ever. She is an author regarding something completely different..
And she has sooo many followers. And they are of course going to believe everything she says as they look up to her.
I am not going to go into what she was speaking about – but it is just frustrating how someone with so many people admiring them gives advice on what they should eat. Because it works for her.

I would never tell anyone ”this is how you Should workout, because that is what I am doing at the gym. And clearly this works, look at my boobs”, kind off. But at the end, I have to freaking idea why You are going to the gym. I am not a personal trainer. I have other people in my life to help me with that.
It’s like saying: everyone should paint their walls pink because it makes me feel so much more energetic in the morning. So you feel very tired in the morning, but do You even like pink?

Look at this picture:

Yummy, right?
Some of you are going to think: Oh, she is so healthy that Penny (she’s a freaking beast).
Some of you are going to think: That is just too much sugar.
Some people: You should just quit as much carbohydrates as possible, because they are not good for you.
Another one: Oh, I wish I could eat like that. I have this problem (whatever it is), and my body would not react very well after eating that.

And these are legit thoughts that are going through my reader’s minds right now, because We Are All Different.

When I mentioned sugar what was your thought? 
Yes, fruit contains fructose, which is a sugar (carbohydrate). And just like refined sugar – It contains the same amount of energy per gram.
Just because I say this you might think: Am I going to become fat if I eat too much fruit?
No.
The difference is that refined sugar has no nutritional value what so ever. It does not give you any of that goodness that makes your body thrive and heal. (Maybe not heal a heartbreak, but that’s a completely different story).
However, I am not going to tell you not to eat refined sugar. The problem is when the intake of refined sugar becomes too high and it starts to contribute a lot to your daily intake.
Because it does not contain any of the amazing components that fruit contains – Fibre, vitamins and minerals.
Fruit also contains a lot of water.

However, too much of anything may be bad for you – but seriously, how much fruit can you eat before your lips become all sour and they hurt?

But when someone tells me we should cut out all carbs and pretty much all fruit – ”Because My body will feel so much better, just because Their body feels better” – I am like; WTF?!

Are you with me?

The problem is when we become afraid of food, sugars especially, because a lot of us are. Because it is made out to be the only enemy that is contributing to overweight and obesity.

But it is all about balance and moderation.

What you put into your body have to be used up as energy otherwise you will gain weight.
I went to the gym today, so I can have that chocolate bar. But it doesn’t matter. I should not beat myself up over it if I decide to eat that bar tomorrow instead when I don’t go to the gym.
Or I can choose on that gym-day to eat a lot more carbohydrates (veggies, rice, potato), or protein (contains the same amount of energy as carbs) – because they are nutrient dense, feeding your body with nutrients.

Take home messages:
– Look where you get your nutrition information from. Do you know how many celebrities that have written books about nutrition and that they actually are actresses?
– Everyone is different.
– If you don’t have someone to turn to with your questions – I am happy to help. I do not know everything, but I can always look into it for you.

Show that little devil some attitude

I was going to the beach the other day, I put on my bikini as usual and I’m standing there in front of the mirror in my bathroom and I’m like: ”WTF?! I can’t walk around like this on the beach. What’s that? Where did my two-pack go? Why do I have hair there, WHO has hair there? Why does everyone else come off so perfect but here is a blubb of fat with hair where hair obviously shouldn’t exist (Which I’ve seen on Instagram, thank you very much).”
Yes, very evidence based of me.

This was what was going on in my mind on Saturday morning before heading to the beach to chill with my friends, why am I ruining my day?

I know I’m always talking about body acceptance, and Health at Every size. Which I do believe, but I also believe that you can’t hide from those horrible thoughts that pops up in your head sometimes. Which I have, not as frequently as before – but that day they were horrible. It’s like a devil is sitting on my shoulder and shitting out every negative though I’ve ever had about my body.
Just because I put on a bikini. And accidentally was standing in front of the mirror.

So the old Pernilla came into my head and started thinking ”maybe you should just stop eating so much, do some squats”. And you know what the new, improved Penny did? She took her towel and went down to the god damn beach. Because I’m sure as hell not gonna let that little devil of mine decide if I’m ”worthy” enough of showing myself in a bikini, AT THE BEACH. And and I sure as hell won’t stop eating – because food is life.

So there might be some of you thinking: Then if you don’t like your body that much why don’t you do something about it?
But this is how I see it: If I would go to the gym for That reason, am I feeding a healthy behavior? No, I’m feeding a bad one.

You know what I always used to say when someone was complaining about their love handles?
”That means there’s just more of you to love”. Which is amazing.

Take it from me – if I can knock that little devil down, so can you (even if it’s maybe just for a second).

 

Health – what does it mean to you?

You know what I’m really tired of hearing?
”If you are studying nutrition, are you really gonna eat that?”

One thing people have to understand is that everyone sees health differently.
For some people health is looking good. For others it is going on the newest diet, being vegan, living dairy and gluten free, being as strong as possible, and for some people it is, sadly, not to eat at all.
We are all different.
I am studying nutrition and I promise you that when I graduate, my mates and I, we are not going to have the same opinions about health, even though we’ve studied the exact same thing.

For me health is moderation, in all its definitions, shapes and colors.

I’ve come such a long way to actually accept the fact that it is okay for me to eat that ice cream without guilt.
Before I had to call my mum just to get it approved that it was okay for me to have potato chips.

Since then, now, to me – all of me matter. My entire being. Not just my looks. I eat that ice cream because it makes me feel good, but then you should also see my fridge because it’s full of all this awesomeness that I like to call veggies! I eat very well to me, I may not be super healthy to you.

Instead of thinking ”this is going to make me fat”, I think ”how is this contributing to my health today?”. If it makes me happy/satisfied, yes, it will contribute to my well-being. And some days I just ask myself ”Am I in the mood for something sweet today?” No, then I won’t eat it – at that point they’re just empty calories that are not giving me any nutrients that my body needs, or contributing to my well-being.
Without this relationship with myself I might end up binge eating, as I am restricting myself from having something that I really want.

I attended a lecture a couple of months ago where a dietitian was talking about Health at Every Size, or the non-diet approach, which you know that I strongly support.
Anyhow, he said:
”One day you really want chocolate. But no, you’re not allowed to eat it as it is unhealthy. So you eat some almonds. The next day you are still craving that chocolate, but you have some more almonds and an apple. The third day you eat some almonds, an apple, and then some more almonds, then you end up eating the entire chocolate bar.”
This was a very clever thing for him to point out.
It is not as equally easy for everyone to stay ”healthy”, to ”hide” themselves from what they’re craving (I just picture myself running around in the grocery store with chocolate bars chasing me).
So imagine if you would have eaten that chocolate the first day? Maybe then you only would have had a little piece, instead of the entire thing. Then you wouldn’t have eaten those Extra calories that the almonds and the apples contributed with.
I wouldn’t say it works like this for everyone, but think about. Isn’t the things you restrict yourself from the ones you want so badly?

Just have in mind what health is to you, to your best friend or to your partner. It’s probably not the same.

To be honest, I’m ALWAYS eating when someone asks me what I’m studying (often sweets). Cause let’s face it, food is life.
So let me eat my God damn crepe!

Picture: Sara Ismar

Creating healthy habits – Part 2

I know a lot of you reading this know how to eat healthy, but a lot of people don’t.
Take my dad for example. I was talking about how expensive avocados are in Australia and he said ”What is an avocado? Is that the brown/green thing with the big seed in the middle.”
I thought it was funny that he barely knew what an avocado is, but I can bet you that he is not the only one.
My dad eats cucumber and tomatoes, at his best. And that was what I was brought up with.

I’m studying nutrition and I find it really hard to eat enough fruit and veggies everyday for example, cause I don’t know how/when to eat them. I just end up snacking on carrots throughout the day, not lot of variety if I may say so myself.

Some people probably know that they should eat healthier, but they don’t. Why is that? Are we afraid of trying something new? Are we too lazy to actually make an effort to make healthier food? And to be honest, some people actually seem scared of a nice looking salad instead of fries.

So today I want to talk about fruit and veggies.
Both fruit and veggies are fantastic sources of vitamins, minerals and dietary fibre, which is needed for an optimal health. The Australian Dietary guidelines suggests that you should eat 2 to 5 – at least 2 serves of fruit and 5 serves of veggies everyday. This increases the chance of maintaining a healthy weight and may decreases the risk for chronic disease, such as cancer.
It is also important to eat a Variety of this goodness to get all vitamins and minerals that the body needs. So no, snacking on a bag of carrots everyday is just gonna turn me orange.
Some studies also show that eating vegetables and fruit with your meals increases your satiety, especially if they are high in dietary fibre.

I just want to say to you: – Just the smallest step towards a healthier lifestyle is enough, and it is also important – for you current and future health.
Maybe start by adding spinach to your lunch and dinner, as this contains iron and magnesium. And it is easy to eat, at least for me.
Or why not make a fresh salad with spinach, tomatoes, kidney beans and some melon. – This is something I like, mixing fruit into my salads. Also add some pumpkin seeds to give your salad some crunch and additional protein.
It might not be a lot of an add/change, but remember – a small step to your healthier life. Also, creating a healthy sustainable lifestyle will in the long run promote a better well-being.

For more information click on this link:
Eat for health

And for my Swedish followers:
Livsmedelsverket

 

 

Creating healthy habits – Part 1

I would say that I’m a pretty healthy person. I take good care of my body, inside-out.
I see a personal trainer once a week, I see an osteopath after the accident, I ride my bike everywhere (but still haven’t been up on that horse since the accident), I do yoga, and I spend my time with people that have the kind of energy I want to surround myself with.
But one of my favorite healthy habits is the Sunday markets. This is truly one of my happy places.
There I get all my fruit and veggies for the week. Organic, cheap, and I am supporting local farmers – which I love.
But it’s not just that, it is also the atmosphere.
I go there every week with two friends of mine that happens to be psychologist students – so of course this is my therapeutic time for the week – a lot of talk, love, laughs and hugs.
I also get to be part of a community where people recognize me, and sometimes give me bargin’ deals on fruit. Come on, is there anything better?
And of course – cuddles with all the cute dog (my favorite!).

It is not just about eating healthy and being active, but also create habits that stick – like going to the farmers markets. Your fruit and veggie intake will probably increase by just looking at all of this delicious food from mother earth, smelling, tasting. Trying new healthy foods that you might end up loving!

I know that back home, in Sweden, farmers markets might not be a thing where you live which makes this harder. And to be honest, I hate going to the grocery store. So to make this easy for you all – move to Australia.

You also get incredible spoiled with all of these fresh, amazing fruit and veggies!