Labeling Foods as “Good” and “Bad”

By Janie Pérez

At some point in our lives, most of us have probably said things like, “that pasta is so good!” or “that milk is so bad!” Why? The milk might have been spoiled or you simply don’t care to drink it. And the pasta might have been the most flavorful thing you’ve ever tasted. Garlicky chicken fettuccine Alfredo anyone? Absolutely amazing and GOOD!

Context is everything. There is a right time to say the words “good” and “bad” and a not-so-great time to use those words when it comes to talking about food. Why? What’s the line? Well, let’s have a little chat!

Appropriate times to label food as good or bad:

• Good:
• Food is delicious
• Bad:
• Food is moldy
• Food is spoiled
• Food is rancid

Inappropriate times to label food as good or bad:

• Good:
• Only nutrient-dense foods like fruits, vegetables, whole grains, lean meats, and unsaturated fats
• “Clean-eating”
• Bad:
• Desserts, sweet treats, salty snacks, restaurant food/take-out, sugar, saturated fat, fried foods
• “Cheat meals”

Do you notice this black and white thinking? Have you ever thought about the consequences of putting foods in categories that you “should” and “shouldn’t” eat? Or can you think of someone you know who often says “Oh I was so bad today. I had a piece of chocolate cake. I need to get back on track.” What might this lead to if you use this language around your kids, your friends, your spouse, your students, your clients, and on a regular basis?

This mindset of labeling food can quickly lead to a judgmental, defensive attitude towards food and an intense fear of eating foods that an individual had previously considered “bad” or “unhealthy.” We get bombarded with headlines daily saying “100 Unhealthiest Foods on the Planet,” “15 Health Foods that are Really Junk Foods in Disguise,” “20 Foods that are Bad for Your Health,” or “7 Bad Foods that are Actually Good for You.” What are we supposed to do if these are constantly in our minds? The first step is simply becoming aware that food is not inherently good or bad in nature. Yes, there are more nutrient-dense foods than others, but by no means do we need to avoid the less nutrient-dense (and a lot of fun!) foods.

This “good” vs “bad” language of the diet mentality is addressed in Principle 4 of Intuitive Eating called, “Challenge the Food Police.” Practice saying NO to your thoughts that are wanting to tell you you’re good for eating this and bad for eating a piece of chocolate cake.

Avoidance leads to more restriction, restriction leads to increased fear and unhealthy mindsets towards food, this unhealthy mindset towards food leads to more disordered eating, and disordered eating can lead to dangerous detours like avoiding social situations with foods, being scared to go off of a meal plan, only allowing nutrient-dense foods in their diets, influencing other people’s mindsets towards food, developing eating disorders, and more. It’s a long domino effect that can be tricky to get out of if not caught in the beginning.

GUESS WHAT? ALL foods can fit into a well-rounded balanced diet! No foods need to be off limits unless there is a medical diagnosis preventing one from being able to consume a food. Even as a soon-to-be Dietitian, I will always preach about balance, moderation, and rejecting the diet mentality that often comes with labeling foods as good or bad. When mindsets get shifted from categorizing food in judgmental ways to being FREE to consume all foods in moderation, the fear of enjoying treats diminishes, and the JOY of eating comes back. And THAT is an amazing feeling, even if it takes some hard work to get there again.

Labeling food as “bad” is can lead to a restrictive eating lifestyle and fear of food. Let’s ditch these labels and work on tweaking our thought processes around food!

If you’re a parent, teacher, coach, doctor, friend…okay if you are a living and breathing human being, let’s all try to speak in a more positive light around food and help each other out when we start falling into that domino effect of labeling food as “good” or “bad” or telling ourselves “I have no willpower when it comes to food.” No one is going to be perfect, but we can all continue improving how we speak about food, which can increase the prevalence of healthy relationships with food and bodies, and regain the freedom and joy that is brought about by eating meals with loved ones or by ourselves, at restaurants or in our dining rooms.

For more information on steps to having a healthier relationship with food and rejecting this diet mentality language, visit the website below on Intuitive Eating and talk about what you learn with your friends and family! https://www.intuitiveeating.org/10-principles-of-intuitive-eating/

References:

10 Principles of Intuitive Eating. (2019, December 19). Retrieved October 23, 2020, from https://www.intuitiveeating.org/10-principles-of-intuitive-eating/

Photos:

Nair, G. (2019, July 10). Crazy Head Comics: 21-year-old Swedish artist draws cartoons to promote mental health awareness. Retrieved October 23, 2020, from https://theadelaidelife.com/home/crazy-head-comics-21-year-old-swedish-artist-draws-cartoons-to-promote-mental-health-awareness

Rebecca, & *, N. (2019, December 07). Labeling Food as Good vs. Bad and How to Ditch It. Retrieved October 23, 2020, from https://nutritionbyrd.com/why-labeling-food-as-bad-vs-good-is-harming-your-health-happiness-and-what-to-do-instead/

INSTAGRAM INTRODUCES NEW BODY-POSITIVE RESTRICTIONS

By Hannah Holtmeyer

 Instagram is a photo and video-sharing social networking service that was launched in
October of 2010.  If you follow even a few Instagram influencers and have scrolled through their posts, especially during the “bikini season” summer months, you have probably noticed an overwhelming number of sponsored posts for various weight-loss teas and supplements or detox products. These products claim to suppress appetite and increase weight-loss among many other claims. Countless celebrities promote these teas, most of whom are among the most followed accounts on the social media platform. Celebrities are not alone in sharing these posts though. Many non-famous, less influential people have joined in on the trend. How effective are these products? Are they worth the cost? And most importantly, what kind of influence do these posts have on the physical and mental health of adolescent and teen social media users?


Photos from Instagram

Many people believe that these products can be a quick fix to achieve a body like their promoters. These products can be considered a type of fad diet. Fad diets can be dangerous because they lack adequate nutrition and/or they can introduce unhealthy substances into the body. A product that promises to allow someone to lose weight quickly should be investigated before use. The proper way to achieve a healthy weight is through a balanced diet and adequate exercise. These weight-loss and detox products put an unrealistic and unattainable goal into the minds of consumers by allowing them to believe that simply replacing meals with the products can result in similar outcomes. In actuality, many of the social media influencers who promote these products have nutritionists, personal trainers, and surgeons to help them achieve their bodies. They are not simply consuming the products that they promote.

A study published in March of this year found that social media exposure to unhealthy foods immediately increased calorie intake, especially from unhealthy foods. Even when healthy foods were influenced by famous YouTube vloggers, they were still not chosen by adolescents over their unhealthy counterparts. This brings up the question: if adolescents cannot be swayed to make healthy choices, even if they are promoted by celebrities, does celebrity influence further encourage unhealthy choices?


Photos from Instagram

It is estimated that approximately 57 million Instagram users are under the age of 18. Instagram his finally taken a stand on the concerns involving the impact of diet, detox, and cosmetic surgery content. This content can have a hugely negative impact on young people, including their mental health and body image as well as physical health. Recently, in September of this year, Instagram placed tighter restrictions on posts related to diet products and cosmetic surgery. These restrictions are based primarily on the age settings of the viewer’s account. The new rules hide posts that promote the use of weight-loss products or cosmetic procedure including a price from any user under the age of 18.

If you’re anything like me, you have just spent quite a while on Instagram to look for these posts. You’re probably over the age of 18.  So why you can’t find any of these posts that took over your feed not so long ago? In addition to hiding future posts, Instagram has also removed any content that made an unbelievable claim about weight-loss or diet products that was linked with a discount code or other company offer.

What can we do to further this movement? Instagram has added an option to report a post that violates these new guidelines. This feature allows Instagram to further investigate the post and determine its appropriateness. They will take action to remove the posts if determined to be in violation of the guidelines.

These new rules are a large steps towards reducing the pressure to be perfect that often comes with social media use. Instagram has created these guidelines to address mental health, but we can take the impact much further. By discouraging the use of the potentially harmful products, physical health can be improved for members of all age groups as well.

Sources:

Bell, Louis M. “How Does Social Media Influence Children's Choice of Foods?” New England Journal of Medicine, 11 Mar. 2019, https://www.jwatch.org/na48686/2019/03/11/how-does-social-media-influence-childrens-choice-foods.

Dall'Asen, Nicola. “Jameela Jamil Went Off On Celebrities Who Promote Weight-Loss Tea.” Revelist, 26 Nov. 2018, https://www.revelist.com/body-positive/jameela-jamil-went-off-on/14101.

“Instagram Tightens Rules on Diet and Cosmetic Surgery Posts.” The Guardian, PA Media, 18 Sept. 2019, https://www.theguardian.com/technology/2019/sep/18/instagram-tightens-rules-on-diet-and-cosmetic-surgery-posts.

Worthy, Paige. “Top Instagram Demographics That Matter to Social Media Marketers.” Hootsuite, 26 Sept. 2018, https://blog.hootsuite.com/instagram-demographics/.

Bacon, Avocado, and a Side of Ketones, Please!

The Ketogenic Diet Craze
By Michelle Baker

 As an RD to be, I often get asked all sorts of questions about the ketogenic diet. The ketogenic diet seems like the trendiest fad since deeming kale the supreme superfood of the planet. Thankfully, we now know that, in fact, you don’t have to add kale to your smoothies to be considered healthy. And, similarly, following a ketogenic diet is not necessarily the epitome of health either. Que good ole’ apples, sweet potatoes, banana muffins, and all the other delicious carbohydrates on this planet that are certainly more nutritious than ketones!

So what is the ketogenic diet and why has it gained so much popularity?

To begin, people following a ketogenic diet aim to achieve ketosis. In laymen’s words, ketosis occurs when someone consumes a very low carbohydrate diet so that the body does not have enough glucose to supply the metabolic processes that create energy. Some people attain ketosis when consuming 50 grams of carbs a day, but most accomplish this feat only by consuming 20-25 grams of carbs per day. That is the equivalent of a large apple and maybe a zucchini a day. In terms of macronutrients, ketosis usually requires one to consume a very high fat, moderate protein, and very low carbohydrate spread.

To give you an idea of what it takes to achieve ketosis, I created a “simple,” sample meal plan. I use quotations around simple because keto meals can be quite complicated, requiring many expensive oils, meats, and supplements, and can be very inconvenient as well.

Breakfast	Lunch	Dinner	Snacks
3 fried eggs cooked in avocado oil 2 slices full-fat bacon ½ avocado Sauteed spinach w/ coconut oil (11g CHO)	6oz baked chicken breast 2 cups lettuce 1 TBSP olive oil Smoothie w/ frozen zucchini, spinach, MCT oil, brain octane, and ½ an avocado (7g CHO)	4oz grass fed beef Cauliflower rice w/ ghee butter Eggplant & squash roasted in w/e oil you haven’t already used that day (8g CHO)	Nuts & seeds (avoid peanuts) Spoonfuls of almond and coconut butters Bulletproof coffee/drinks Beef jerky Raw veggies Seaweed chips Other unimaginable concoctions one has to create to avoid carbs like the plague

What deliciously, nutritious foods can you not eat if trying to achieve ketosis you may ask? Well, you would have to avoid basically all fruit, legumes like lentils, peanuts and peas, starchy vegetables like sweet potatoes, beets, green beans and corn, all grain products, all dairy, and almost everything that comes in a package. While many people can be happy on this diet and may learn to create delicious carbohydrate-free muffins, breads, and, well, everything else, is it really worth all this effort? Is this sort of meal plan truly “healthier” than a balanced one that includes all food groups?

Numerous health claims have fueled the fire about the ketogenic diet. Many foodies and bloggers alike endorse this diet as a miracle or cure-all solution. Indeed, this dietary pattern renders benefits for certain groups of people with unique dietary and/or disease states such as epilepsy and Alzheimer’s, but it is hardly a “miracle” diet.

The first health claim revolves around metabolic health. One of the most common reflections of poor metabolic health these days, insulin resistance, occurs when receptors on your cells become less sensitive to insulin. This prevents glucose from entering cells that need it, and leas to higher levels in your blood. In simple terms it works like this; because people with insulin resistance already have a surplus of glucose circulating in their blood, they rarely need to break down fat stores to use for energy. They already have enough glucose to in their blood to fuel their needs. Thus, if they severely limit their carbohydrate intake, they will be forced to break down their fat, and consequently create ketones to use as fuel instead. Ketosis advocates propose that this is a metabolic advantage because it takes more energy to break down fat and create ketones. However, scientific research does not necessarily show this, and even exclaims that the difference is so minute that it does not truly make a difference.

Furthermore, ketosis is commonly promoted as a way to lose weight. Similar to the mechanism discussed above, ketosis may lead to weight loss because it regularly taps into fat stores to create energy. Normally, the body only delves into these fat stores when it burns through glucose and glycogen stores, which doesn’t happen very often. However, weight loss may occur simply because people must remove an entire food group from their diet. People may accidentally consume less calories because they literally have less options, and/or because they simply feel fuller from all the fat they are consuming, as it is normally more satiating. Overall, research is inconclusive at best about whether ketosis is any better at inducing weight loss than consuming a balanced, high fiber diet full of lean proteins, healthy fats, and complex carbohydrates with a side of exercise. This latter type of eating and exercising is hardly a miracle, and maybe less glamorous, but it is backed by research and also allows you to enjoy your favorite pumpkin bread, overnight oatmeal, and even ice cream sundaes!

Thirdly, ketosis fanatics claim that it may elicit exercise performance benefits. Traditionally, exercisers have been encouraged to consume higher amounts of carbohydrates. Studies show that consuming large amounts of carbohydrates prolongs time to fatigue in endurance exercise, and may also help improve strength in exercisers desiring to build muscle. Without a doubt, carbohydrates supply more fuel for the body at high intensities of exercise like sprinting, jumping, and even during some endurance races if the exerciser is using substantial effort. On the other hand, fat supplies more fuel during low intensity exercise, such as walking, slow jogging, and yoga or stretching. Thus, even if the body accomplishes keto-adaptation, elite exercisers or people exercising above 60-70% of their maximum intensity, may require energy faster than the rate at which they can obtain it from fat. Meaning, carbohydrates are, indeed, quite necessary for intense exercise. Sure, one may be able to use more fat as energy during regular, less intense exercise, but they probably won’t get that half marathon PR any time soon.

So all this rave about ketones because it may improve metabolic health, weight loss and physical performance? Seriously? Many other, less rigid, less time-consuming, and enjoyable methods can achieve these outcomes as well. However, while research is inconclusive about the benefits of a ketogenic diet on those three facets, it is slightly more sound for neurologic disorders and some other diseases such as epilepsy, Alzheimer’s, Parkinson’s, Polycystic ovarian syndrome, certain cancers, and, potentially, brain disorders.

The overarching theme of the research and studies is that it is unsettled whether the ketogenic diet is truly more beneficial than overall balanced, healthy eating patterns, especially in the long-term. Consuming only 20-50 grams of carbohydrates a day is very challenging, and, frankly, unnecessary. While many people could certainly benefit from consuming less high-sugar, refined carbohydrates such as soda, crackers and packaged cookies, etc., there is no need to eliminate an entire macronutrient. Whole grains, starchy vegetables, fruits and various other carbs are nutritious fuel for our body that do not need demonization.

Now, while I hardly endorse this type of diet, I was curious about experimenting with it myself. I wanted to see if I saw magical unicorns or felt the euphoria keto-fanatics rave about. Thus, after a week of careful meal planning, budgeting, and eating a bountiful amount of carbs, I began this so-called miracle diet. Here is what I learned, discovered and thought along the way.

• Purchasing keto-friendly foods is EXPENSIVE. Nuts and seeds, avocados and coconuts have carbs in them!? I feel like I’ve been living a lie my whole life.
•  I’m full, but not necessarily satisfied.
• Consuming 20g of carbs a day is nearly impossible. Society has engrained in us that nuts, seeds, and non-starchy vegetables are carb-less, but, lone behold, they have carbs. Actually, ¼ a cup of mixed nuts has about 5-8 grams of carbs. That equals ¼ - ½ the amount of carbs for an entire day.
• These smoothies are…interesting. They’d be a lot better with a banana. For sureAlso, I feel like I’m eating the bottom of the ocean right now.
• Why can’t I just eat some sweet potatoes right now?
• You’re telling me four slices of bacon is really more “healthy” than lentils or black beans? I’m not buying it.
• I don’t think I’ve lost any weight. All my clothes fit the same. And I’m not running any faster. I think I’m running slower because I can’t figure out what to eat before my workouts!!!
• WHY DID I DO THIS?
• This diet is super inconvenient. I have to plan all my meals out perfectly. I am super limited for quick snacks, and on-the-go meals. Even if this diet is possible, it hardly seems sustainable for a busy, spontaneous, and/or normal eater.
• I can’t magically fly and I didn’t start reading minds or heal anyone’s cancer. AKA: this is, in fact, not a miracle diet.

As you may notice, I did not encounter any unicorns, nor did I feel euphoric. However, I did feel somewhat “bigheaded,” simply because I was following this trendy diet that is embellished to symbolize “perfect” health. Truthfully, I didn’t think it would be all that hard to follow this diet, but I quickly realized achieving ketosis is very difficult, very time and mind consuming, and ultimately, not sustainable for my lifestyle. Maybe you or the next person can thrive on an abundance of avocados, healthy oils, nut butters, and meats, but I prefer to eat these food alongside complex carbs like bananas, sweet potatoes, seedy breads, and gooey, homemade cookies. And you can too! Ketosis does not, in fact, equal health, even if it is sensationalized to try. One thing is for sure, I will never go a week without sweet potatoes or apples ever again😊

#CLEAN

By Kelly Springstroh

I have heard of orthorexia in my time as a dietetic intern, particularly through sitting in on presentations about unhealthy diet obsessions within the professional workplace. Finding out that this term has roots that go back to over 20 years ago was quite surprising to me. Dr. Steven Bratman, an American physician, first described the term orthorexia in the late nineties. The Greek definition translates ortho- “right” or “correct” and rexia- “appetite” or “diet.” Similarly, some may be familiar with the term anorexia, which translates to an- “lack of” and rexia- “appetite” or “diet.” Oftentimes, people can mix up this term with another term anorexia nervosa, which is a medical diagnosis and definition of an eating disorder. Why provide all this definitive terminology? Because there is an existing phenomenon in today’s culture that loved ones, friends, and even health professionals are having a hard time identifying. This brings me back to the primary term of interest, orthorexia.

Dr. Bratman’s professional website tells his story behind developing the term. He states: “I originally invented the word as a kind of ‘tease therapy’ for my overly diet-obsessed patients. Over time, however, I came to understand that the term identifies a genuine eating disorder.” (1) When Dr. Bratman started using this term, he didn’t have the overwhelming social media presence found in today’s culture. It was also unlikely that he could predict that a pound sign would be transformed into a window for discovering other people with like-minded thoughts on nutrition.

#cleaneating

Let’s just be real for one second, if orthorexia was manifesting even back then, I am going to argue that it is even more prominent today, thanks to social media. A blog post by the Academy of Nutrition and Dietetics in 2015 states, “experts believe it [orthorexia] has been gaining steam in recent years, fed by the profusion of foods marketed as healthy and organic, and by the media's often conflicting dietary advice. Like anorexia nervosa, orthorexia is a disorder rooted in food restriction. Unlike anorexia, for othorexics, the quality instead of the quantity of food is severely restricted.” (2) Depending on who you talk to, orthorexia may or may not seem like a big deal. Currently, it is not a DSM (Diagnostic and Statistical Manual of Mental Disorders) diagnosis but Dr. Bratman and his colleagues have proposed formal criteria that could serve in diagnosing this phenomenon in the future (3).

It is important to remember that orthorexia is characterized by an unhealthy and extreme obsession with pure and healthy eating. Individuals who eat in a way where they are making healthy choices because they want to love their bodies and take care of them would most likely not be considered as orthorexic. There are also circumstances where a prescribed medical diet is necessary due to an underlying health condition. These situations are usually followed by a healthcare team who can monitor the affect that this diet may have on an individual’s well-being. In these instances, orthorexia would not be a main suspect. Eating healthy and being concerned with ingredients and diet quality, in of itself, is not orthorexic behavior either.

The difference lies in the motive and belief behind a diet ritual. Orthorexia, like anorexia nervosa, has elements of control over one’s personal eating habits and choices. Orthorexia happens when your identity lies in what you eat, where you constantly strive for dietary perfectionism. Food is nourishment to our bodies, as well as, a quality of life. Healthy eating is to be enjoyed out of self-love and respect and should not lead to extremes and anxiety.

Dr. Bratman suggests some questions to ask yourself when thinking about your healthy eating habits. I only included the few questions that I thought were harder to say “no” to when I was asking these questions to myself. Sometimes an unhealthy view or relationship with food is more subtle and harder to identify.

• ·        Do you feel better than other people because of your diet and view of “healthy eating?”
• ·        Do you often use words such as “clean” or “pure” or post on social media about your diet as a way of either comforting anxiety or other mental health issues or even an insecurity?
• ·        Do you feel more in control when you eat certain foods or follow certain diet regimens?
• ·        Do you push yourself to further advance your diet regimen even when it is very difficult to maintain just to feel like you are getting the same “kick?”
• ·        Has your desire to eat healthfully grown into a consuming part of your daily life rather than a tool to advance your personal goals?

I would ask you to also consider if you allow yourself to occasionally “cheat” or deviate from your current regimen. If you think that a small slip will cause absolute havoc on your health or well-being, consider your current boundaries with your diet.

If you notice any of these patterns in yourself, know that you are not alone and that there is no need to feel shame. Many people do not even realize the unhealthy boundaries they are making with their eating patterns and diet choices. A health professional can better help you dig into how your diet is relating to your psychological health. Take a step back and self-reflect. Hear this: you are not defined by how well you keep to your healthy diet. You deserve to have a healthy relationship with food because food is just one part of the “healthy puzzle.”

It is so easy to fall into this mindset, considering it bombards us every day. I searched the following hashtags on Instagram to see how many terms I could find. I noticed they usually came together.

#fitspo has 41,223,652 posts

#eatclean has 40,402869 posts

#diet has 34,603,747 posts

#cleaneating has 29,758,634 posts

#healthyfood has 25,481,515 posts

#nutrition has 21,729,660 posts

Posting these hasthags does not directly indicate ortherexia and we should never point fingers. I searched these because of what I notice in diet culture today. We can’t discuss this term without at least mentioning how social media plays into things. There is an added pressure to eat a certain way when it seems like everyone else is posting about it. I would revert to the previous questions, and again, encourage self-reflection. Eating good, “clean” food can be done rightly if we maintain healthy boundaries and encourage others around us to do the same. Let’s try and start a new movement, where obsessing about healthy eating is limited and restrictions are lifted. Where eating healthfully is done out of self-love rather than control. We can be the ones to turn away from diet culture and start to seek wholeness in our health, beyond our diet regimens.

Take care,

Kelly

References:

1.  http://www.orthorexia.com/what-is-orthorexia/
2.   http://www.eatright.org/resource/health/diseases-and-conditions/eating-disorders/orthorexia-an-obsession-with-eating-pure 
3.  http://www.orthorexia.com/orthorexia-proposed-formal-criteria/

Personal Bio: Kelly is a dietetic intern at Saint Louis University, specializing in geriatric nutrition. Her hobbies revolve around the outdoors and sunshine. Her ideal day would include going to a body of water (beach, springs, lake etc.) and hanging her hammock in between two trees. She also enjoys salsa dancing, singing Karaoke, spending quality time with people and watching documentaries.  

A Better Reason to Make Healthy Choices

Why You Should Cut Yourself Some Slack   

By Rachel Pulley

When you think of nutrition, what comes to mind? Often when I talk to patients or tell people what I do, I hear some variation of the response “Oh, I could stand to lose some weight” or “Yea, I eat terribly, I should probably do better.” When you think about it, that’s kind of a defensive responsive, isn’t it? For starters, I never asked these people about their diet or their weight or how much protein they’re eating or whether or not they’re drinking almond milk. But I also find it interesting that the programmed response to hearing that someone is passionate about nutrition is that the listener is somehow subpar. A quick browse through a health and fitness website will undoubtedly turn up phrases like “moderation”, “self-restraint”, and “motivation”. Not that there’s anything wrong with these words. They are good things that yield good results. But that puts a lot of pressure on the individual, doesn’t it? “Make sure you do x, y, z so you can stay motivated” or so you don’t miss a workout or slack and eat junk food. If you don’t, you have failed yourself and only have you to blame. That’s some serious stress.

What if we just made a small change to perspective? What if we weren’t eating well just to live longer or look good in a swimsuit? What if we were doing it for a more immediate, much more relevant reason – ourselves? Health and wellness doesn’t come down to just one thing. Your physical, mental, and emotional health are all equally important. Giving yourself a hard time because you’re not at the weight you want or you don’t eat the way you should means that you’re ignoring some key parts of health. We don’t get sick just because we’re not eating right and we don’t gain weight just because we haven’t had enough vegetables lately. But we can get sick and gain weight if we don’t do those things. There are plenty of pieces to the wellness puzzle. The important thing to focus on is why we even care about wellness at all. Hopefully your reason is you. You value yourself, you value your happiness, and you want to live a fulfilling life.

Which brings me back to food. One of my favorite (ha) questions I get when I start talking about my love for pizza or a certain taco-serving fast food restaurant is “Aren’t you studying nutrition? Should you really be eating that?” The answer is a big, fat, emphatic “yes”. Eating should be fun. Food should be enjoyable. No one should be miserable or feel deprived while trying to get to (or maintain) a healthy weight. Instead, I encourage you to think about what the food you’re eating does for you right now, in this moment. Sometimes eating tacos makes me happy. But on the other hand, I feel better if I eat oatmeal for breakfast rather than a donut. That feeling is important. The reason why you do or do not eat something is important, and it plays a big role in whether or not you’re able to maintain a healthy lifestyle. Don’t eat the oatmeal because you’re trying to fit into an old pair of jeans that, frankly, are out of style anyway. Eat it because you value yourself as a person and you want to feel good.

Healthy eating is not a punishment. Healthy eating is not a restriction from all things you enjoy. Healthy eating is showing yourself love. It’s caring for the beautiful gift that is your body and giving it the respect it deserves. Healthy eating is not salads all day every day. Healthy eating is also having a chocolate chip cookie because HAVE YOU TRIED COOKIES? They’re great.

The point I’m trying to make is that health is a balance. Fill yourself full of fuel that allows you to live a vibrant and happy life. Sometimes that’s a giant bowl of mac and cheese followed by a nap. But eating giant bowls of mac and cheese all day every day can make you feel tired and lethargic, and that’s not showing yourself love either. Make healthy choices because you deserve to be healthy and feel good. Be lenient on yourself because you are human and enjoy food just like everyone else.

This applies in every aspect of life, not just nutrition. Exercise, sleep, and relax because those are things that are good for you and you want to treat yourself well. Have a lazy day where you never change out of your pajamas and stay up until 3 a.m. watching cat videos because you feel like it. Balance your life in a way that allows you to stay well while enjoying the indulgences you love. You’re a pretty neat person, you deserve it.

Rachel is a dietetic intern at Saint Louis University specializing in medical nutrition therapy. She is currently working on earning her Master of Science while still spending as much time as possible with her puppy. In her spare time, Rachel enjoys running, yoga, and exploring the city. Contact Rachel at pulleyra@slu.edu.