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where to start if you’re struggling with body image

0 · Oct 23, 2020 · Leave a Comment

breaking down where to start if you’re struggling with body image work.

Continuing to share some of my favorite newsletters from this past year while I’m on maternity leave! If you want to subscribe for more content like this, sign up here!

In the past on the blog I’ve chatted about how difficult it can be to gain weight as you break free from diet culture (even when you can logically recognize that the weight is helpful and restorative after a long time spent restricting).

So today I wanted to chat briefly about how to start the important process of body image work.

Living in today’s world, feeling positive (or even neutral) about your body can be incredibly hard.  It seems like everywhere you turn someone is fixing, toning or altering some part of their body (whether through diet, exercise or other means).  This inevitably has the ability to make you feel “less than” if you’re not trying to do it too.

If you’re struggling with this, here’s how I recommend you begin your journey of body image work:

Know That It’s Not Just Another Thing You’re Failing At.

First and foremost, please know that negative body image is not just another thing you’re “getting wrong.”  It is absolutely a result of the diet-obsessed culture that we live in and the weight stigma that exists.  

One of my favorite people in this space is health coach Isabel Foxen Duke. She talks about the importance of re-framing the topic of body image from: “What am I doing wrong and why can’t I solve my poor body image?” to “How does the culture we live in contribute to this and what can I arm myself with in order to respond to and protect myself against it?”

Recognize That It’s A Journey.

It’s important to understand that for most people, body acceptance (or positivity or neutrality – whatever you’re aiming to achieve) is an on-going process.  

It takes a daily effort of showing up and deciding that you simply refuse to live the rest of your life hating, berating and fighting your natural body shape.  You were made for SO much more than obsessing over your body, and making the decision to stop, frees up so much time and energy for you to pursue those other things.

Additionally, think of how long you’ve spent thinking negatively about your body.  For some, it might be months, years or even most of your life.  This thinking takes time and effort to change and it is not always going to be smooth sailing.  Be patient and kind toward yourself as you do this important work.

Understand the Role Diet Culture Plays.

We are not born hating our bodies.  In fact, it’s probably not something that even crosses our minds until an external factor (media, family, peers, influencers, the fashion industry, the healthcare system, etc.) sends the message that “thinner is better.”  

If we don’t fall into the impossibly unrealistic thin ideal, we’re made to feel we’re not good enough.  As Isabel Foxen Duke says: “managing oppression in our external environment starts with developing consciousness around where society’s expectation of thinness legitimately affects your life, and starting to advocate for yourself and others in these areas.”  Recognizing that these ideas didn’t just appear in your head one day, but came from somewhere outside yourself, is a critical first step.  Then you need to determine ways to protect yourself from it.  Brainstorm a list you feel comfortable with.  Maybe it’s quitting the gym, no longer buying certain magazines, unfollowing individuals who promote these ideas on social, taking space from certain friendships, speaking up when you hear these wrong expectations or simply removing yourself from the situation as you feel comfortable.

The Way You Talk To Yourself & What You Expose Yourself To Matters.

Just like I mentioned in my post on weight gain, the messages that you send to yourself every day make a difference.  Working to identify and reject the fatphobic, weight-biased messaging that you see and say to yourself is crucial. Try your best to catch negative or diet culture thinking as it happens and replace it with messages that are self-compassionate and kind. Remind yourself daily of all you have to offer that has nothing to do with your body. It may take some effort at first, but the more you practice this, the more commonplace positive thoughts become and the more negative thoughts fade into the background.

What we expose ourselves to is equally important.  Like I said above, on social, feel free to unfollow the accounts that are constantly promoting diet culture messages (those that glorify thinness or weight loss, working out to the point of exhaustion or just to lose weight or sculpt your body, eschewing rest days, etc.).  In fact, unfollow any account that makes you doubt how worthy you are because of how you look.  I also recommend incorporating accounts that show images & ideas that support all shapes & sizes (I’ve put some recommended accounts in this post). 

In real life, it might mean having to take a hard look at some relationships.  When you decide to step away from diet culture, it might mean also having to take some space from certain relationships while you work through your own journey with body image.

To be honest, as with all relationships, yours with your body will likely never be perfect (I have yet to find any relationship that is).  There will be highs and lows, days when you love or accept your body and others where you find you feel more dissatisfied for whatever reason. At the end of the day, what’s important is separating those ups and downs from the understanding that no matter where you are in your relationship with your body, it deserves to have its basic needs met.  Namely: to be provided nourishment, self-care and respect.

If you feel like you need help in your journey toward food freedom and non-restriction, check out my FREE non-restrictive nutrition guide.

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disclaimer: the content that I share in this space should be used for informational and educational purposes only. The content I provide should not be used as a substitute for medical or mental health advice and does not constitute a client/practitioner relationship.

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i’m cait, a registered dietitian and mom. i believe in a realistic approach to wellness. on this site you'll find easy recipes, nutrition content, motherhood tips and more! read more →

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hear me out. I know we've been taught to celebrat
hear me out. I know we've been taught to celebrate things like weight loss, toned muscles, beauty procedures that help us look younger...but here's why I always caution against putting so much focus on appearance:⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ bodies change. weight fluctuates. skin sags and wrinkles. hair grays. these are all part of the natural process (& privilege) of aging.⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ we live in a society that promotes this backward idea that our appearance should remain stable despite years passing.⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ rather than internalizing the false idea that we need always be reaching backward and working to re-obtain what once was, allow your body to showcase the beautiful signs that you were given yet another day to walk this earth. another chance to pursue your passion and purpose...both of which are so much more important than how you look.⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ to anyone that needs this reminder today: you are not your body. your worth and well-being is not dependent on your appearance.⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ #caitsplatenutrition #caitsplate #antidietculture #nondietapproach #antidietdietitian #intuitiveeatingjourney #youareworthy

tweaked my slow cooker turkey, bean & veggie chili
tweaked my slow cooker turkey, bean & veggie chili this past week to make it meatless and it was 🙌🏼⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ here’s how I did it:⠀⠀⠀⠀⠀⠀⠀⠀⠀ - 1/2 red onion, finely chopped⠀⠀⠀⠀⠀⠀⠀⠀⠀ - 1 cup diced bell peppers (I used a mixture)⠀⠀⠀⠀⠀⠀⠀⠀⠀ - 3 cloves garlic, minced⠀⠀⠀⠀⠀⠀⠀⠀⠀ - 2 tablespoons tomato paste⠀⠀⠀⠀⠀⠀⠀⠀⠀ - 1 (28-oz.) can diced tomatoes⠀⠀⠀⠀⠀⠀⠀⠀⠀ - 1 15-oz. can black beans, rinsed and drained⠀⠀⠀⠀⠀⠀⠀⠀⠀ - 1 15-oz. can kidney beans, rinsed and drained⠀⠀⠀⠀⠀⠀⠀⠀⠀ - 1 1/2 cups veggie broth⠀⠀⠀⠀⠀⠀⠀⠀⠀ - 3 teaspoons chili powder (+/- as desired)⠀⠀⠀⠀⠀⠀⠀⠀⠀ - 1 teaspoon ground cumin⠀⠀⠀⠀⠀⠀⠀⠀⠀ - 1 teaspoon dried oregano⠀⠀⠀⠀⠀⠀⠀⠀⠀ - 1-2 sweet potatoes, peeled & cut into 2 inch cubes⠀⠀⠀⠀⠀⠀⠀⠀⠀ - Salt & pepper, to taste⠀⠀⠀⠀⠀⠀⠀⠀⠀ - 2-4 tbsp. olive oil⠀⠀⠀⠀⠀⠀⠀⠀⠀ - 2 cups cooked quinoa⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ place everything but the quinoa into a slow cooker & place on HIGH for 4 hours. Stir in cooked quinoa & add additional salt / pepper / spices to taste. top with your favorite toppings (I love cheese, avocado, yogurt & hot sauce).⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ this chili is great right away (even better after a day to marinate in the fridge) and is an easy make-ahead meal you can enjoy all week!⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ #caitsplatefood #caitsplate #chilirecipe #vegetarianrecipe #vegetrianmeal #vegetarianmealprep #slowcooker #slowercookermeals #crockpotrecipes

what's a diet culture rule you've never quite unde
what's a diet culture rule you've never quite understood? ⠀⠀⠀⠀⠀⠀⠀⠀⠀ for me it was definitely the "don't eat after 6pm" rule 🤔 ⠀⠀⠀⠀⠀⠀⠀⠀⠀ hunger and digestion are not run by the clock. there are so many factors that can go into why we feel hungry from one moment to the next, and that feeling of hunger is always valid and should be honored, regardless of the time of day. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ similarly, there are no 'right' or 'wrong' times to eat a meal. breakfast, lunch and dinner are not bound to specific windows of time. each can be eaten whenever you & your body deem it appropriate. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ hope this reaches anyone who might need these reminders today ❤️ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ #caitsplatenutrition #caitsplate #antidietdietitian #mindsetmatters #allfoodsfit #edwarriors #rdchat #dietitiansofinstagram #healthateverysize #dietculturedropout #nondietdietitian #antidietculture #antidietrevolution #intuitiveeatingjourney

these greek spinach & feta turkey meatballs make f
these greek spinach & feta turkey meatballs make for a super simple weeknight meal.⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ I'm partial to serving them over some couscous or quinoa, slathering them in tzatziki sauce then adding some fresh cucumbers, red onions, tomatoes & pita bread.⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ but you can really serve them up in whatever way you like best! done in 35 minutes and makes enough to eat for several meals 🙌🏼⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ grab the recipe on @caitsplate (link in bio): https://caitsplate.com/greek-spinach-feta-turkey-meatballs/⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ #caitsplatefood #caitsplate #dinnerrecipes #dinnerathome #easydinner #easymeals #thefeedfeed #f52community #huffposttaste #recipeideas

just to add a little perspective around the messag
just to add a little perspective around the messaging that’s out there telling us all how to “lose the COVID 15...”⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ let's reframe the fear mongering language around weight gain during this pandemic as a sign of privilege. having enough, at a time where so many have lost so much, should be looked at as nothing but a positive.⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ our bodies are meant to shift and change with different seasons of life. using food as one way to cope with hard emotions is completely common and part of a peaceful relationship with food.⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ we are in unprecedented times. seeking self-comfort and care in whatever way works for you is OKAY. having gained weight during this pandemic is OKAY and not something you need to be jumping to 'fix' or 'correct.' and most importantly, it's okay to reframe comfort eating to something you can be grateful for, a coping skill you have the privilege and opportunity to enjoy, rather than berating yourself for it.⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ sending everyone a great big virtual hug today 🤍⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ #caitsplatenutrition #caitsplate #nondietapproach #antidietdietitian #antidietculture #intuitiveeatingjourney #intuitiveeating #nondietdietitian #youareenough #youareworthy

another favorite from the archives!⠀⠀⠀⠀⠀
another favorite from the archives!⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ this veggie sushi grain bowl takes all your favorite flavors from a veggie sushi roll and deconstructs it into an easy lunch.⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ finished off with an Asian ginger vinaigrette, it will definitely be a meal you make time and time again.⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ here’s what you need: ⠀⠀⠀⠀⠀⠀⠀⠀⠀ for the grain bowl:⠀⠀⠀⠀⠀⠀⠀⠀⠀ - 2 cups cooked rice⠀⠀⠀⠀⠀⠀⠀⠀⠀ - 1 cup steamed shelled edamame⠀⠀⠀⠀⠀⠀⠀⠀⠀ - 2 cups carrots, peeled & cut into ribbons (you can also shredded or thinly slice them)⠀⠀⠀⠀⠀⠀⠀⠀⠀ - 1/2 cup cucumbers, thinly sliced⠀⠀⠀⠀⠀⠀⠀⠀⠀ - 1 avocado, sliced⠀⠀⠀⠀⠀⠀⠀⠀⠀ - Optional: black sesame seeds⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ for the dressing (recipe from all recipes):⠀⠀⠀⠀⠀⠀⠀⠀⠀ - 3 cloves garlic, minced⠀⠀⠀⠀⠀⠀⠀⠀⠀ - 2 tablespoons fresh ginger root, peeled & minced⠀⠀⠀⠀⠀⠀⠀⠀⠀ - 3/4 cup olive oil⠀⠀⠀⠀⠀⠀⠀⠀⠀ - 1/3 cup soy sauce⠀⠀⠀⠀⠀⠀⠀⠀⠀ - 3 tablespoons honey⠀⠀⠀⠀⠀⠀⠀⠀⠀ - 1/3 cup rice vinegar⠀⠀⠀⠀⠀⠀⠀⠀⠀ - 1/4 cup water⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ full recipe details on @caitsplate (link in profile): https://caitsplate.com/veggie-sushi-grain-bowl/⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ #caitsplatefood #caitsplate #vegetarianrecipe #vegetarianeats #vegetarianlunch #huffposttaste #thefeedfeed #f52community #lunchtoday


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