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helping chronic dieters break free from diet culture and make peace with food and body.

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solutions to your struggles

5 · Oct 22, 2019 · Leave a Comment

helping you solve the biggest pain points in your life right now.

Guys! Thank you all so much for sharing your struggles with me today. It seriously means so much to me that you feel comfortable opening up and trusting me with those things that are most difficult in your life. If I could, I would reach through my phone and give each and every one of you a long, “it’s all going to be okay” hug!

While there are some things that came up today that I don’t necessarily have a resource for yet, I wanted to tackle those that I do have resources for while I work on compiling additional materials for uncovered topics!

I’ve tried to go through and group your questions into categories so that I can touch on as many topics as possible to help as many of you as I can. If you don’t see your specific struggle in here, either I need to do a little more research on it or I’m already working on putting together something to help you out!

Food/Nutrition:

Food:

  • Quick & easy meal building
  • Packable lunch ideas – more coming on this!
  • Meal Prep / Grocery shopping
  • Meal Plans (also here) – more coming on this!
  • Snack ideas (plus road trip snack ideas)
  • Easy dinners – more coming on this!
  • Healthy Eating on a Budget Series – all meals for 1!
  • Family Meal Ideas – you can find these in my Instagram highlights!
  • Easy meal ideas for the busy student

Nutrition:

  • Giving up Control
  • Intuitive Eating Series
  • Learning to Respect Your Body (& Stopping the Comparison Trap)
  • Thoughts on Popular Diets – let me know if there are any you’d like me to add!
  • Vegan & vegetarian protein sources
    All About Sugar – carbs are coming next!
  • How to deal with fear foods

Pregnancy/Motherhood:

  • All about Owen’s schedule (birth to 1 year) – will update to include changes from years 1-2
  • All About Owen’s eating (birth to 1 year) – will update to include changes from years 1-2
  • All About Feeding Toddlers
  • 22 Toddler Breakfast Ideas – will put together a post on main meals / packed lunches next!
  • Traveling with a toddler
  • Nutrition for Nursing Mothers
  • Nutrition during Pregnancy – one note on this is that at the end of the day, eating what you can keep down is most important! It’s OKAY if you can’t stomach a wide variety. Worry about overall calories first and add variety as you’re able – especially if you’re taking a prenatal, your nutrient base should be covered.

Running:

  • Fueling Your Workout
  • Running with a toddler
  • Cold weather running tips & gear
  • Half marathon training
  • Also check out my friend Sarah at Bucket List Tummy – she’s an RD and a marathoner and has great advice for fueling, staying motivated and training!
5

Related posts:

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NUTRITION, NUTRITION TOPICS

please note: items in these posts may contain affiliate links which simply means I earn a small amount of money if you click on them (at no additional cost to you).  this money is always re-invested in cait’s plate so I can continue to create free content to you!

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more from instagram:

it took a while for me to get to a point where I r it took a while for me to get to a point where I realized I was chasing something that wasn't working for me.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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we're constantly told that thinner is better, that being healthy takes willpower and discipline.  that ‘pain is weakness leaving the body.’⠀⠀⠀⠀⠀⠀⠀⠀⠀
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it took me years of being miserable as I tried to adhere to all of diet culture's rules before I got to my 'ah-ha' moment.  what I was doing was not only making me unhappy, but it was harming not only my physical health, but my mental health too.  and wasn't I supposed to be doing all of this in the NAME of health?⠀⠀⠀⠀⠀⠀⠀⠀⠀
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I wish I could go back to my younger self and tell her it wasn't worth it.  all the rigidity, missing out and being so unhappy - all in the name of doing what I thought would lead to my happiest, healthiest life.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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we’re taught we can’t trust ourselves to know what’s best.  that we need to follow someone else’s plan for us in order to live a happy, healthy life.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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but for whatever it’s worth to anyone out there that might need to hear this: I’m always my happiest, healthiest self when I lean into my own body and my own experiences - not someone else’s idea of what it should be.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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#caitsplatenutrition #caitsplate #antidietculture #nondietdietitian #bodyrespect #breakthedietcycle #dietsdontwork #antidietculture #foodfreedom #intuitiveeatingjourney #intuititveeating #disorderedeatingrecovery
it's not officially fall for me until I've had thi it's not officially fall for me until I've had this harvest wrap.  it's quick, easy and the perfect melt of my favorite fall flavors.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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here's what I put in it:⠀⠀⠀⠀⠀⠀⠀⠀⠀
* mixed greens⠀⠀⠀⠀⠀⠀⠀⠀⠀
* roasted sweet potatoes⠀⠀⠀⠀⠀⠀⠀⠀⠀
* diced apple⠀⠀⠀⠀⠀⠀⠀⠀⠀
* diced pear⠀⠀⠀⠀⠀⠀⠀⠀⠀
* chickpeas (could also use chicken!)⠀⠀⠀⠀⠀⠀⠀⠀⠀
* red onion⠀⠀⠀⠀⠀⠀⠀⠀⠀
* dried cranberries⠀⠀⠀⠀⠀⠀⠀⠀⠀
* walnuts (can also use pecans)⠀⠀⠀⠀⠀⠀⠀⠀⠀
* goat cheese (feta would also be great)⠀⠀⠀⠀⠀⠀⠀⠀⠀
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I drizzle the whole thing with olive oil and balsamic glaze.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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printable recipe on @caitsplate: https://caitsplate.com/vegetarian-harvest-wrap/⠀⠀⠀⠀⠀⠀⠀⠀⠀
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#caitsplatefood #caitsplate #vegetarianlunch #easymeal #fallfood #f52community #thefeedfeed #vegetarianrecipes #vegetarianmeals #vegetarianfoodshare
walk through the grocery store and you’re bound walk through the grocery store and you’re bound to find “natural” prominently featured on any number of products.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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the idea of something being “natural” has infiltrated marketing messages in everything from our toiletries & cleaning products to food & beauty items.  that companies have found this term so useful for sales is no wonder - it’s heavily promoted in our society as being “better” for us.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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yet, we’re often told by this same health and wellness culture not to trust our natural, internal signs and signals.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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we’re told to push through exhaustion even if what our bodies really need is rest, we’re told to ignore our signals of hunger and fullness in deference to a pre-set plan, we’re constantly told to fix, resize and reshape our bodies from their natural states.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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it’s worth noting that there’s little profit to be made off us trusting and honoring our body’s innate signals and states.  if we could simply trust our own bodies, we would have no need to buy solutions to “fix” our wellness “problems.”⠀⠀⠀⠀⠀⠀⠀⠀⠀
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it then begs the question, is it truly our health and wellness, or simply the chance to profit, that motivates so much of the messaging in our health and wellness culture?⠀⠀⠀⠀⠀⠀⠀⠀⠀
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part of freeing yourself from diet culture is unraveling the pervasive messaging we often take as hard truth and picking it apart based on our lived experience and knowledge.  this can help us determine what truly serves our overall wellbeing versus what is simply padding the pockets of the industry.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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#caitsplatenutrition #caitsplate #dietsdontwork #intuitiveeatingjourney #ditchthediet #bodyrespect #foodfreedom #nondietapproach #bodyacceptance #nondietdietitian #nofoodrules #antidiet #antidietculture #breakfreefromdieting
white bean & veggie farro soup! a latest spin on white bean & veggie farro soup!  a latest spin on one of my favorite soup recipes.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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super simple to pull together, perfectly comforting and great to make ahead and reheat for easy meals (my favorite kind 🙌)⠀⠀⠀⠀⠀⠀⠀⠀⠀
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recipe is linked in my profile (@caitsplate)⠀⠀⠀⠀⠀⠀⠀⠀⠀
https://caitsplate.com/white-bean-veggie-farro-soup/⠀⠀⠀⠀⠀⠀⠀⠀⠀
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#caitsplatefood #caitsplate #f52community #soupseason #vegetarianrecipeshare #meatless #souprecipe #easymeal #easycooking #recipeshare
one of the things I hear most often from individua one of the things I hear most often from individuals looking to break free form diet culture and embrace intuitive eating is “I feel like all I’m doing is thinking and analyzing my food behaviors and all I want to do is stop thinking so much about food.”

this is completely understandable.  when food and food rules have owned your life for so long, and you finally embrace the thing that’s supposed to help you break that cycle, it can feel like a lot.

the difference is, while intuitive eating may require a deeper dive at the outset, it ultimately sets you *free* from all the over-thinking and analyzing of food & food choices, setting you up for a peaceful relationship with food that can last a lifetime.

dieting and food rules feel simple at the outset, but keep us in a never-ending cycle of distress around food.

#caitsplatenutrition #caitsplate #intuitiveeating #disorderedeating #disorderedeatingrecovery #bodydysmorphia #redefiningbeauty #i_weigh #antidietculture #nondietdietitian #intuitiveeatingjourney #antidiet #nondietdietitian
pumpkin turkey meatballs! done in less than 30 mi pumpkin turkey meatballs!  done in less than 30 minutes with less than 10 ingredients.  a perfect easy fall meal!⠀⠀⠀⠀⠀⠀⠀⠀⠀
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grab the recipe details on @caitsplate (link in profile): https://caitsplate.com/pumpkin-turkey-meatballs/⠀⠀⠀⠀⠀⠀⠀⠀⠀
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#caitsplatefood #caitsplate #pumpkinseason #pumpkinrecipes #easymeal #easydinner #dinnerrecipes #dinnertonight #f52community #thefeedfeed

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