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Hello, I am, I already said this, but I’m fangirling so hard. I have Jamie here, otherwise known as the balanced nutritionist. And we are talking today all about nutrition, but more so from a balanced perspective. She is the balanced queen and is going to offer so much insight on how to just live a balanced life after coming from such a terrible relationship with food, how to bring it back to balance and how to bring it back to peace and how to just cultivate this healthy relationship with food from a balanced perspective. So Jamie, thank you so much for coming on. I am so happy to have you.
Yes, thank you for having me.
So for anybody that does not know you, what is your story? What got you interested in this, how did you get to where you are today?
Sure, so I’m a registered dietitian now, I’ve been a dietitian for almost seven years, which is crazy. Whoa. I know, I know, it makes me feel super old, but anyway, so I’m a registered dietitian, and I got into nutrition because, you know, it’s funny, like, I get this question a lot and I there was no like, aha moment for me. It was it truly was something that I was super interested in and like researching and reading on my own. So it felt natural for me. But the reason that I was always researching and reading about it was because when I was younger, I struggled with my weight a lot. And the same things that I you know, see with my clients are the things that I used to do. I had, you know, no control over around food. I felt like there was something wrong with me, like I had no willpower, all of the things. And when it came down to it, I, and I remember, you know, dieting at a very young age, even though, you know, looking back, I’m like, what, what was I even doing?
But, so I think I experienced the same exact things. And when it came down to it, I just didn’t understand food. I didn’t understand any of it. I didn’t understand how to fuel my body. I had a terrible relationship with food and I just didn’t get it. So then I became a dietician and not that anything switched overnight, but where I am now has definitely come from my own personal experiences and then my years as a dietician just seeing, you know, how underserved we are when it comes to learning how to treat your body and how the traditional sort of diet culture is just not serving us and it’s just, you know, doing so much harm.
Yeah, and when you started to get into nutrition, I always kind of say, you know, the problem is not that we don’t know enough about nutrition, the problem is that we know way too much. So as you started to learn more, how did you use that in a way to help your relationship with food instead of harming it further?
Oh, that’s a good question. It took time. It definitely took time because I agree I think there’s you know and I think it’s that’s an interesting way to put it like we know too much I think the other problem is that we know like we know so much but none of it really makes sense like together you know you know like we just know all of these random tidbits that you hear and that’s why I’m such a big believer of bringing it back to the absolute basics. Like when you’re starting to implement healthy changes you should feel like oh this is not that exciting.
You know because it’s really it’s really not complicated so I think it takes time to take to take it from something super complicated and make it simple in your life and yes when I first started learning about nutrition it’s super easy to do that, to be like, oh my gosh, these foods prevent this disease and this does this, and it’s very overwhelming. So I think bringing it to a super basic, simple level is really, really helpful.
So really quickly then, what would you say are the basic basics? Like the jeans, the white tee, the converse of nutrition.
Okay, the basics that I think that everyone should start with if you’re not already is first of all, you should be eating three meals a day. I know this is, I know it’s controversial and that’s not to say that you absolutely can’t feel best eating two meals a day. I’m sure there’s people out there, but for the most part, most people function their best eating breakfast, lunch, dinner. And in general, just eat, just feel best eating like every three to four hours-ish. So I think that that is super helpful. It’s like such an underrated place to start because a lot of people are not doing that. They’re going way too long without eating, skipping meals, and then wondering why towards the end of the day they feel so out of control around carbs or something like that. So that’s number one.
And then from there, I think just making sure you’re eating enough protein at those meals, you know, prioritizing fiber at those meals is really helpful too. So I would say those are the basics. And of course, it goes so much further than that. But I think that that is a fabulous place to start that a lot of women are not doing.
Really quickly, since we’re on this, for those that really struggle with breakfast, they’re like, I’m not hungry, breakfast has never been my thing. I always say, like, you know, we can redefine it in the sense of three meals doesn’t need to be like 7 a.m., noon, and six. Like, it could be breakfast or three meals or whatever, but it can be at different times. So for you, what do you usually say for those who aren’t the biggest fans of breakfast? Which I don’t understand because I’m such a breakfast gal, but I would love to hear your perspective.
Yes, and funny enough, I used to be a breakfast hater. I used to hate breakfast. I never ate it. And so I’m living proof that you function better with breakfast. Successfully. Yeah. I really, I really never ate breakfast when I was younger at least but I think if you if you feel like I am Not a breakfast eater. I don’t get hungry in the morning. Oh, whatever the reason I think you have to let go of the idea that you have to wake up and eat breakfast because I don’t do that most of the time um I sometimes eat breakfast at like 10 or that’s like the later end for me but I don’t usually eat breakfast within an hour of waking up even because I just don’t feel like eating at that time. And I think that goes along with really listening to your body. But I think what happens is you skip breakfast.
I think by the time people realize that they’re hungry for breakfast, they’re like, oh, well, it’s too late now. I might as well just wait. And then you’re starving by the time you eat. So I think you just have to be a little bit more flexible. And what is the biggest problem about just pushing it out? Just saying, you know, I’m just going to eat lunch in an hour, whatever, you know, what are the issues there? You know, I think the best way I like to describe it is when you skip a meal, it’s almost like your hunger cannot catch up. It’s like when I know this personally, too, if I skip breakfast, for example, I’ll eat lunch and be full, be satisfied, and I’ll be hungry again like an hour later.
And it doesn’t matter how amazing that meal was. And so that’s the best way I like to describe it. It’s like your body can’t catch up. It’s like, no, no, we’re still missing something. So it really is that when you wait too long, you’re just setting yourself up to be way too hungry and you’re not going to be satisfied as easily.
Right. And I love that you call attention to that because I used to be that person that thought I can outsmart my body and I’d be like, cool, great, like that didn’t happen. Sweet. Like just onto the next and then be so irritated when I’m like ready for another meal an hour later. And just, I mean, the things that we do, the things that our mind says, oh my gosh. So yes, our body needs to catch up. And I think that too, like that’s not something that ever goes away. Like even with a healthy relationship with food, I know that if I am super busy and I push it out, regardless, like I always am in that, okay, I am starving mode.
Mm-hmm, exactly. And I think that’s a great point because I think some people assume that you’re gonna improve your relationship with food, you’re gonna have your, you know, nutrition under control and feel good. And all of a sudden you have a day where you skip a meal or you go too long and then you’re like, oh my gosh, I get, almost thinking like you haven’t made as much progress as you thought because you can’t stop eating the snacks in your cabinet.
And it’s like, no, no, this happens to all of us. It happens to me. Like there are plenty of nights that I’m like, well, that’s what you get. That’s what you get for not having, like, not prioritizing a good lunch or whatever is now you just ate five snacks. And it’s not because of a poor relationship with food. It’s just your body needing food and sometimes you just have to say, okay, this is just what it is today. And it doesn’t reflect your progress.
Totally. So going off of that, how do you define balance with food?
I think the biggest thing to start with is that balance, some people hate the word balance, I love the word balance.
I do too.
Obviously. But I love it.
I love it because I think that it’s, yes I talk about it with food and nutrition, but I think it’s such a great word for life. And I think especially with food, first of all you have to find the balance that works for your life. Like balance for me is gonna look different than balance for you or balance for anyone. So that’s the biggest thing is there’s no like clear definition of balance, it’s whatever fits into your life. But when I talk about balance, I think there’s different pieces. I think number one, like of course balanced nutrients. So when we were just talking about like protein, fiber, like I think having a balance of nutrients on your plate, protein, fiber, carbohydrates, fats, that piece is important because when it comes down to it, if you don’t have a good balance of nutrients, you’re going to be hungry in some way, your body is going to be looking for those nutrients in some way, usually comes out as carbs. So that’s number one.
I think that’s the, you know, again, an underrated piece of it, because when you start eating a little bit more balanced and including nutrients that keep you a little bit more full, it’s amazing the urges that it takes away. So yeah, I think that’s the first piece. And then not that it’s the most important piece, but I think that’s a good place to make sure you have kind of your bases covered. And then when it comes to balance in the sense of like, you know, quote unquote healthy foods and then more indulgent foods. That’s another question that comes up a lot. Like, well, what’s the right amount of unhealthy foods or indulgent foods that I can include while maintaining a good balance? And it’s like, it’s different for everybody. And it depends on how you feel.
And it depends on your personal goals and it depends on so many different things. So finding that balance too is important. And the only way to do that is to work on being able to be like, okay, I had a donut for breakfast and now I’m going to move on with my life versus I had a donut for breakfast and now I’m going to, who cares what I eat today.
It is the balance where it’s like, okay, I can go on vacay and enjoy everything that that place has to offer food wise and then I naturally crave more nutrient-dense foods. It’s like my body balances it out without me even trying or paying attention or anything and I think that that is so cool and so underrated.
I totally agree. I completely agree. I think you know when you’re on vacation or something or a holiday or even a weekend, just because there’s more opportunity. Like when you’re listening to your body and you’re fueling yourself kind of best most of the time, your body will definitely tell you.
Yeah, so going off of that, I know I’m really guilty of this just ease wise, but I know that this is something that in recovery, a lot of people kind of fall into the trap of playing with more foods and then once they get comfortable with those foods, then just repeating those same foods over and over and over. So is that like problematic to eat the same foods over and over like gut wise or anything like that? Or, you know, does balance include or do we need to be including, and I say need from a very just like broad generalized perspective, but just like balance of different foods. Like yes, you’re getting in the veg and the carb and the protein, but a different veggie or a different carb instead of just like always going for the same things.
I think it depends. I think it hugely, hugely depends. I think first of all, the kind of intention behind it definitely matters. So yeah, so if you’re eating the same things every single day because you’re like, well, these foods, quote unquote, work for me, or, you know, if it’s coming from almost like a restrictive place, like I know that these foods work, so I’m going to keep eating them. I think that’s one thing and it’s kind of like a separate issue. But for most people, I think as long as you’re, you know, including more or working on variety most of the time, it’s not really a big deal. That’s so funny that you say that because someone this morning asked me if I could share more breakfast ideas and I was like, I think I eat that same breakfast like every single day.
So I don’t know if I can help with that. And I think that’s okay because I think, I actually think that having like stable meals that you can always rely on, that you know you enjoy is super important because so many people think that to have a healthy diet, you have to have like this elaborate, fancy, you know, Instagram worthy diet and meals and you just don’t. Like if you, if a turkey sandwich with a bell pepper and chips works for you every single day, then have at it.
Totally, totally. And I think that you bring up such a good point in regards to intention, because I think it’s really less about eating the same things, but if that option wasn’t available, would you be okay? And if that would cause anxiety, then let’s kind of check that, because I’m very much the same way, not necessarily on the weekend, because I have more time, but I am so busy. The staples are everything. Like I have, you know, just my breakfast because it’s easy and then a few things that I rotate through. And if something else came up or somebody else brought me lunch, I would be ecstatic.
However, you know, I don’t always have time to make different things. So I really appreciate you bringing that up. Now, going off of the staples, I know a lot of my girls really struggle with lunch, and I feel like lunch is always like one of those tweener meals that a lot of people struggle with, especially with work. What are some of your lunch staples that you’re loving right now?
They’re super boring. I just gave you one of them. I love sandwiches. I like sandwiches because they’re easy and you can put whatever you want on the side with them I love to do like I just said like I will chop a bell pepper and That’s fine, or sometimes I’ll do a cucumber and then maybe I’ll do some chips. Maybe I’ll do some fruit It really depends on what I kind of have but I like sandwiches. I think that Lunch plates are really good like snacky. I call them adult Lunchables like, you know, crackers, cheese, maybe some deli meat, stuff like that, snacky stuff, I think works really well for people who are kind of feeling stuck with lunch because it doesn’t feel like lunch, it feels like you’re having a snack.
And that’s what happens at lunchtime to so many people is all of a sudden you’re like, I don’t really want lunch, but then you end up eating a bunch of snacks and kind of grazing through lunch and it sets you up for doing that for the whole day. So let’s see, I like adult lunch bowls, sandwiches, leftovers. If you can intentionally make leftovers, I think that is such a nice thing to be able to do. But I would say those are my go-tos.
I love that. What about with the lunch bowl thing, anybody that is fearful of processed foods, can you do a little bit of nutrition myth-busting there? What is the deal with processed foods? Are they OK? Are there anything to worry about?
Yes. OK, so yeah, deli meat. When it comes to deli meat, is it as nutritious as if you make some chicken and slice it yourself and have that on your crackers? No, it’s different for sure. But I think what’s so important is just remembering that what your whole life looks like in terms of food is what matters the most. As long as you’re not eating a package of deli meat today, I think you’ll be fine. And it’s just fine. And honestly, I think another thing is you have to always like kind of weigh the pros and cons of anything. If having an easy, convenient protein like deli meat is gonna have you eating lunch and is gonna help you not binge ice cream at night then You know then I think it’s that’s what you have to think about but in terms of safety and things like that Processed foods again as long as they’re not making up your entire diet are perfectly fine And I find that for most people processed foods help them to be more consistent because it just gives you more options
Yes, and that zooming out thing, I always use that. If you just took a lens and zoomed out, what do you see? And if for the most part it’s, you know, hashtag balance. You know, that is totally great. And the consistency piece is everything. Let’s say someone wants to bring a little bit more balance into their diet, but they’re really, really struggling with the fear of gaining weight. How do you help somebody with that? What is a good starting point for them bringing this in, but also managing that fear, and it not backfiring or being too overwhelming?
I think when it comes to that, number one is getting support if you’re able to, for sure, because that’s definitely a scary thing if you’re worried about eating more things that you’re restricting or whatever. That can be a really scary thing. So I think number one is getting support. And then other than that, if you’re doing it on your own, I think one really helpful place to start is just asking yourself, is what I’m doing right now serving me in any way.
So, especially when it comes to, I think there are, you know, there’s different people when it comes to being afraid of weight gain, but let’s say you’re someone who struggles with your weight bouncing all over the place because you’re yo-yo dieting and you’re afraid to kind of let go of dieting and adapt more balanced because you want to get to a weight that you feel better at. I think remembering that those restrictive behaviors are not helping you get there. If anything, weight cycling makes you continuously gain weight because of that sort of yo-yo diet cycle. So I think there’s that. And then there’s, if you’re worried about, like, let’s say you’re being really, you’re in a smaller body and you’re maintaining that because you’re eating really restrictively, I think you have to think of quality of life and when it comes down to it, it’s the same thing. Is that way of eating serving me? Is it, you know, what is it doing to my quality of life? And ultimately, what does it mean if I do gain weight?
Totally. So, on the other side, what is your perspective on somebody wanting to lose weight from a quality of life perspective? Do you believe that somebody can do it in a healthy, non-obsessive way? Or if someone is struggling with their weight and wants to feel better in their body and start bringing a little bit more nutrition in, what would be the best way to go about it? Or do you believe there’s any way to go about it without it becoming obsessive?
Yeah, I definitely 100% do. And I think there’s, you know, just like everything else we’re talking about here, I think there’s no black and white answer to this. I think it’s super individual, but to give kind of a general answer, if you are truly at a weight that you don’t feel good at, you do not feel like it’s your quote unquote happy weight, I definitely think you can get to a weight that you feel good at without being restrictive and without having a bad relationship with food. But I think that one thing that I always say to clients is, if you have weight loss goals, that’s totally fine, but you have to have other goals. Your number one goal cannot be or should not be weight loss. There has to be other reasons. There has to be other reasons why you want to make healthy changes.
Because even though it feels like weight loss should be a big motivator, it’s not. It’s just not. If it was, then we probably wouldn’t be here right now. Right. Right. And I feel like, you know, the reality is, and I always, I’m in the same boat where I’m not anti-weight loss, I’m just anti-weight loss thing at the forefront of everything that you do, because the reality is, is you can still have that desire, but when we focus on feeling, and you start doing behaviors differently because you want to feel differently, then you don’t even need to pay attention to weight, and your weight will just go where it’s supposed to go as you’re building these new lifestyle habits. Like the reality is when you’re listening to your body and bringing in more balance of food groups and finding a movement routine you love because you’re focusing on feeling, well that’s what sticks. And then it’s not so attached to your morality. And I think that that’s the hugest difference.
Yeah, I totally agree. So, okay, totally unrelated, but I know that a lot of people reach out to me and struggle with bored eating, or just like mindless eating, especially during quarantine times, or like work at home times, just struggling with just eating because food is there. How would having a more balanced diet kind of help with bored eating or what would you suggest to anybody who is currently struggling with bored eating?
Yeah, that’s it’s such a big one. So I think first of all, I think the thing that balanced eating does or like or you know, having a more balanced diet does is it again, it takes away that sort of biological urge to eat, which makes such a big difference. So many women will be like, wow, I thought I was such a boredom eater, or I thought I was a big stress eater, and now I’m realizing that I just wasn’t eating foods that kept me satisfied, so no wonder I was overeating in the afternoon or overeating at night or whatever. So it just takes away that urge, because you’re fueling yourself throughout the day consistently and you’re hopefully prioritizing foods that are keeping you full and keeping you satisfied. So I think it just takes away the urge but boredom eating, stress eating, emotional eating, even with the you know most perfect diet you’re still it’s still gonna happen and I think that’s an important thing to remember too.
Yeah I love that you say that because I think that one of the biggest misconceptions about healing your relationship with food is that once I heal it I’m never gonna experience these things ever again and that I always say that is not what we’re after. What we’re after is if that happens that is not going to spiral or snowball into this big binge or three-day overeating bender or just into this big shame spiral. It’s okay, I overate, I’m moving on, that’s that. Or having the awareness to be like, you know, I did this the other night, I was like, I’m not hungry right now. I really want to have a bowl of popcorn with my boyfriend while we watch a movie. Like, that is purely emotional. Like, I know I’m not hungry, I wanna eat it in front of the TV because it just sounds good. But like having that awareness was the difference there. And I think that, yeah, I’m super, super happy that you said that.
Yeah, the awareness piece is that piece is so important for long term success. Like when we want to make changes, we want them to stick forever. And that ability to be self aware and troubleshoot on your own is so, it’s so important to be able to be like, why am I so snacky right now? Oh, it’s because X, Y, Z. Or it’s because I just feel like having a snack or whatever. You know, being able to identify the reason on your own is huge.
Totally. Okay, so I, so since I have your expert knowledge here, I would love to know your perspective or what you’ve learned about food addiction and sugar addiction. Can you be addicted to food? Is that a real thing? Drop the tea.
I, it’s such a complicated topic. I think first of all, it’s so individual, but I guess let me say, I can, I think I can wrap it up by saying this. I think for the huge majority of people, that is not the case, period. I think, I don’t know what a percentage would be, but a big one. I think for most people, probably anyone who’s listening right now, I think it’s just not the case. I think there’s always, I mean, are there emotional components and sort of like different ways that you’re drawn towards certain foods for different reasons, yeah for sure. But if we’re going to categorize it as like a full on addiction, I don’t think so. I think there is always a reason why something’s happening and yeah, I just, I think for most people it’s just not the case.
And what about those that are like, what about like the psychological, not the psychological, but the effects of just having sugar on your brain in general or those who say sugar spikes and crashes. Can you just explain a little bit more about that, kind of just what happens in your body?
Yeah, so do you mean in terms of eating sugar and cravings and things like that?
Again, that’s another reason why it’s so important to have that consistent intake of food and of carbohydrates throughout the day because the more stable your blood sugars are, the less cravings you’re going to have, the more or the less intense your hunger is going to feel. People think that only people who have diabetes or issues with their blood sugars need stable blood sugars but we all need stable blood sugars and so if you for example if you start your day off I’ll use the donut example again if you start your day off with a donut your hunger cravings are probably going to feel different than on a day that you have a breakfast sandwich for breakfast because it’s just going to set you up for that blood sugar spike, that blood sugar crash, and you might feel a little hungrier that day or you might feel a little bit more drawn to sugar that day.
So if you’re having lots and lots of refined carbohydrates throughout the day, then yes, you can absolutely set yourself up kind of for more sugar cravings get blamed on other things like I’m just addicted to sugar or there’s just something wrong with me.
Yeah, that’s why I was asking just for more insight and awareness for those that because they’re starting with the donut or something feel like they’re addicted, just like having a better, just a knowledge basis of what is actually going on I feel like is really helpful.
Yeah and yes and I think it can when you and again like just like we’re talking about you can have the best relationship with food you can have the you know feel like you have everything figured out and if you’re like let’s say you skip lunch or whatever the feel the pull towards carbohydrates is like it’s so strong and it’s and it can definitely it feels like I have to have this or I’m going to go crazy. You know? So I think that if that’s happening on a consistent basis and you’re just kind of blaming yourself, for sure, it can absolutely feel like it’s an addiction. But yeah, I don’t think it’s a real, you know, I don’t think it’s, I just don’t think that’s the word to describe it.
Right, right, right. I agree. I think that addiction is a strong word. I would say there can definitely be some dependence. But yeah, it’s definitely controversial. I was just super curious to hear your thoughts, especially because you are an RD. Now, where is your stance or what are your thoughts on intuitive eating?
So I think intuitive eating is wonderful. I think it’s great, and I’m not an intuitive eating dietician, but it’s so funny because when I first heard about intuitive eating, I was like, this is right in line with my philosophy, and this has been my philosophy forever. I’ve always been that person who, in social situations, when someone’s like, I shouldn’t be eating this, I’m like, it’s fine. It is totally fine. I’ve always been that person. When I first heard about intuitive eating, I was like, this is so in line with my philosophy towards nutrition. I still think that’s true, even though I’m not an intuitive eating dietician. I just, I think that there is so much nuance that I think it’s okay to be like, I agree with these pieces of nutrition and I agree with these pieces of nutrition and not necessarily label it.
So I think it’s also a complicated topic for sure. I think that it does amazing things for so many people but I don’t think that it’s you know I think there’s just so many different ways that you can go with nutrition and everyone is so unique so I don’t think there’s anything wrong with taking some principles from something and saying this works for me and you know just like everything else having like a balance.
I agree I agree and I know that I’m the same way in the sense that I love everything that intuitive eating has brought and I’m also not an intuitive eating counselor because I bring in some other principles as well and I think that I love being able to bring in all these different elements to essentially find what works best for you. Like if you’ve been ignoring hunger and fullness for a long time or you have no general sense of nutrition at all it’s gonna be really hard to balance a plate when you just don’t even know like you know where it’s like okay for some people it works some people it doesn’t and just in the grand scheme of things just coming back to doing what works for you and your lifestyle and what makes you feel your best.
And I think that there’s no right or wrong. And it’s so easy for us, just as you said earlier, to get into that black and white of it has to be this way or this way. As most of us who have ever struggled with food, we are very much type A, perfectionist, black and white. We love organization. So I think that we all can relate to a little bit of that black and white feeling, but also realizing that there is no right way and as long as you feel good, then that’s all that really matters. So I would love to know, since I know that you’re a mom, right?
Okay. How have you helped bring balance with your kiddos or just help them establish a healthy relationship with food early on?
Yeah, that’s a good one. I think number one, and she’s still, my daughter’s going to be three in September, so she’s still very young and, you know, I think she’ll be at that age very soon where she’ll kind of understand. Well, you know what, I won’t even go there because she definitely does already understand different things about food. But I’m not quite there yet where I have to be super careful about what I’m saying. But I think that’s a huge piece and that’s something that I feel super strongly about is don’t talk about food in a super, super positive or super negative way.
Like, don’t overhype the vegetables and don’t act like the cake is some reward that they get only if they eat their vegetables and things like that. I think staying neutral about all foods and just kind of offering it to them and letting them decide what they’re going to have is super important and also something that I plan to be really, really, I’m sure people are gonna love me, but I think this is so important, is not saying anything about body or body size or weight or anything like that in front of her, especially because, you know, I feel like especially for women, it’s such a hard thing to grow up with. I mean, I have a TikTok account and it’s definitely sometimes a younger audience gets reached and messages you get sometimes. It’s just, it’s really horrible.
But going back to the food piece, I will say that my mom and my mother-in-law who watch her sometimes, they have a hard time with, oh, you’re going to give her the treat or whatever, like if I have a cookie or a brownie or something, like you’re going to give that to her but with her meal, she’s only going to eat that. And I’m like, well, no, actually, she’s probably going to eat it all. And it’s like, yeah, she probably will have the cookie first, but it doesn’t matter. That’s kind of the whole idea. And I think that’s something that I will say firsthand is hard because you want them to eat nutritious food and they know that cookies are delicious and they know that they’re different so I think you have to be just super mindful about how you present food to them.
That’s so interesting. So you give her the cookie or whatever with the meal? Always, always. I love that. I mean I don’t have kids yet so I always love to ask just from changing the game, changing, making something different. And I think that that is so good, because just from the beginning, there’s no platform.
Right! Because I just saw a great post about this the other day, I can send you some good accounts for this, too. I don’t know if you follow anyone, but there’s some really awesome dietitians who cover all of this. But essentially, when you’re like, let’s say you, you say you can have this cookie when you eat your, you know, chicken and vegetables or whatever, really the message you’re giving them is this cookie is so special that you only get it if you eat like the green beans or whatever. So those green beans must be like you have to have an incentive to eat those because that’s how much those suck, you know, so that’s kind of the message. I think it’s, it’s so it’s, I will say, it could be super easy to bribe children with food, for sure, especially toddlers. Toddlers love carbs. Like, man, she would just eat carbs all day, for sure. But I think that presenting foods together like that is just such a great way to start with their relationship with food.
I love that so much. So last question that I have for you. So my favorite videos that you do are the ones that are things I wish people knew about nutrition and I think that you have like 23 parts now. So if you were going to give us like top three, like out of everything that you know, breaking it down, your top three things that you wish people knew about nutrition, what would you say?
Yeah, there are so many things. But I would say, number one that I talk about so much is that carbs don’t make you gain weight. I think that’s the most important thing. Carbs are fine. You should be including carbs. You know, that’s not to say that carbs are the only thing that you should eat, but carbs are fine. Carbs are not gonna make you gain weight. You absolutely don’t have to cut them out.
Number two would be if you can’t do something forever, if you can’t imagine yourself eating a certain way forever, or on the weekends or holidays, vacations, it’s probably not gonna work long-term for you. That’s another good one, because I think it just brings things into perspective. You hear all the time like, I’m just being really strict until I hit my goal weight. And it’s just not the way that it works, unfortunately. That’s the hard truth. And the third one I think would be that the best diet, the best eating pattern for you probably doesn’t have, I don’t think you need to call it anything. I think everyone’s best diet is going to be totally unique to you and totally unique to your life and your goals and everyone is different and that’s a beautiful thing.
I love that so much. And I totally lied, that wasn’t my last question. I have a few questions that I want to ask you just for people to get to know you a little bit better and for me to selfishly get to know you a little bit better. So where are you from?
I am from Rhode Island originally, but now I live in Massachusetts, but not very far. I live about five minutes from the town in Rhode Island. I live like right on the line.
So, yeah, so I’m from Rhode Island, but I live in Mass now.
And what is the snack you absolutely cannot live without?
I love snacks. I would say popcorn and Babybell cheeses.
Ooh, yeah. Okay, fill in the blank. The thing I know way too much about is…
Oh, my gosh, that’s a hard one. The thing I know way too much about. I don’t know. I would… You know, that’s super cliche if I say nutrition. I think I’m going to say… I guess I’ll say nutrition would be super boring.
It works, it works. What is your number one beauty product?
Oh, this is a good one too. My number one beauty product is, I’m going to say my foundation because I love it so much. I use the most overpriced foundation of all time and I’m obsessed with it. Everyone always asks me about my foundation and I’m like, don’t even try it because it’s so expensive and it’s not, it’s just terrible. It’s the-
I was going to say, you have to drop it.
I know. It’s the Giorgio Armani Luminous Silk Foundation. It’s amazing. It’s amazing.
It’s amazing, but be prepared on the price.
Be prepared, yeah. Be prepared to never want to buy another one again.
You just won a contest and now get an endless supply of a product of your choice. What would you choose?
I’m going to choose that one. I love it, I love it.
What is your favorite way to move your body?
I love my favorite, I think I’m going to say walking, honestly. I have a Peloton, so I do enjoy spinning, even though I used to hate it, but I do enjoy spinning, but I like walking and I like weights, too.
How do you take your coffee?
I drink my coffee with regular sugar and almond milk usually.
I know you did a post on that one time and I was like yes this girl I love it. Crunchier, smooth peanut butter?
I like both honestly. I know that’s I know that is not the case for most people but I like both.
Okay so what we’ll take it one step further then. What is your favorite thing to put peanut butter on?
I like peanut butter on warm toast.
Yes, and it gets all like melty.
Yes. Oh my God. Yes.
How many alarms do you snooze before you get up in the morning?
Oh my gosh, you don’t wanna know, too many. I don’t even know way too many. I have, I set my alarm clock and I set an alarm on my phone.
And what does food freedom mean to you?
Food freedom to me means getting to live your life and eat food and enjoy food and not let it control you.
So beautiful. Jamie, where can everybody find you if they wanna learn more, chat with you, give us all a deed?
Sure, so I’m on Instagram at the.balanced.nutritionist. You can also follow me on TikTok at thebalancednutritionist with no dots. And yeah, those are my two kind of primary places.
And I’ll have all of those links below. Thank you so much again for all of that. That was like rapid fire information, self-knowledge fact. I love it, but I think that, you know, coming back to just the basics, I think the problem with our ever-growing, I need more, knowing so much is that we just complicate things so much. And sometimes just bringing it back to those basics, the little things, the simple things, is really what we need. And so thank you for bringing us back to that reminder and sharing all of that with us.
Yeah, thank you. This is great. Thank you so much for having me.
Licensed Therapist, Certified Nutritionist, and Virtual Wellness Coach
Ryann is a licensed therapist and virtual wellness coach who has assisted individuals worldwide in establishing a healthier relationship with food and their bodies.
I understand—it can be overwhelming to figure out where to begin. Let's simplify things and have you start right here:
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The Food Freedom Lab Podcast
the food freedom lab podcast