Intuitive Eating Archives

Episode 99 – Ditch the Diet Culture with Cindy Dallow

In episode 99, Jill and Chris talk with Cindy Dallow, PhD, RD, a Registered Dietitian Nutritionist and Certified Intuitive Eating Counselor.

She has worked in the field of nutrition and fitness for 30 years and enjoys training and competing in marathons and triathlons. A USAT Certified Triathlon Coach, she is a 5-time Ironman finisher and has completed 12 marathons.

Cindy helps women over 45 learn about nutrition, fitness, intuitive eating and how we can live our best lives during and after menopause.

She works with woman in mid-life to gain more energy, strength, and fitness (without dieting), to enjoy good food and an active lifestyle and offers support and accountability for lifestyle change. She focuses on helping women ditch the diet culture and become active and fit.

We discussed:

Listening to your body for cues for hunger and fullness
Intuitive eating vs chronic dieting
Protein from plants vs meat vs powders
Her thoughts on intermittent fasting, keto and other restrictive eating
How she works with endurance athletes to fuel
Honoring hunger and learning to recognize and trust hunger instead of ignore or control it
Rejecting the diet mentality
Intentional eating, balance and satisfaction
Slowing down, paying attention to texture, taste, flavor and enjoying the meal
Becoming mindful about the eating experience

Be sure to get her healthy meal checklist available free from her website!

Links:
Cindy Dallow’s private Facebook group: My Body My Life Food & Fitness
Her Website: https://mybodymylife.co My Body My Life Food & Fitness

What does it mean to have health at every size? Podcast #36 Becoming Elli Community

In episode 36 of the Fit Strong Women Over 50 Podcast, Chris Brown and Jill McCauslin talk with Erica Leon about body image, intuitive eating, and learning to live in a healthy way. Erica is a registered dietitian and is the owner of Erica Leon Nutrition, an outpatient group nutrition practice in White Plains, NY.

As a registered dietitian, Erica counseled people on diets, primarily to lose weight. After 10 or 15 years of noticing that people kept losing weight, only to regain it and then return for yet another diet, she looked for another way to help people regain health.

Erica uses a “non-diet” Health at Every Size ® approach, which helps chronic dieters to discover their natural, internal signals of hunger, fullness and satisfaction.

Jill, Chris, and Erica discuss how Erica promotes healthy behaviors like physical activity, eating in a balanced way, and “regular” meals. Erica says, “Intuitive eating allows you to focus on your bodily sensations.”

Healthy at Any Size

Some of the topics covered in this episode is

What harm the “diet culture” does to many women
Why a little more body fat for women over 50 is actually helpful for protecting the body.
Why the principle of habituation works

Some of Erica’s favorite mantras to eliminate negative voices are: