In continuing with the fabulous interviews for the forthcoming book Good Enough Mama: Taking Care of Yourself and Your Recovery During Pregnancy and Postpartum, today I want to introduce you to Lindsay Stenovak, Dietician, Mom, Recovery advocate, and host of The Nurtured Mama podcast
What made you want to become a dietician that specializes in eating disorder recovery?
My own journey definitely led me to this area of specialty. Having suffered from disordered eating and body image distress informed it. In college, as a nutrition major, thought I was doing the “right thing,” eating “healthily” when really it was diet mentality. I thought I was being a good nutrition major. I was following the rules that were given to me. I genuinely thought there was something inherently wrong with myself in my body for not being able to adhere to these recommendations that just weren’t realistic or appropriate for my body. And that would send me into these cycles of struggling with disordered eating. So, long story short, I hit this point in late in my senior year of college where I said:
“Enough is enough. I just I have to let myself eat enough food!”
I started to experiment with this, and realized I could relax around food! And I found it was actually not so scary. And shortly after that I was introduced to intuitive eating as well as the world of eating disorder treatment.
(Intuitive eating can be defined as a nutrition philosophy based on the premise that becoming more attuned to the body’s natural hunger signals is a more effective way to attain a healthy weight, rather than keeping track of the amounts of energy and fats in foods. For ten principles of intuitive eating from authors Evelyn Tribole & Elyse Resch, go to: Ten Principles )
Intuitive eating – and using this approach to eating disorder recovery – fit in very nicely with my own personal experience. I realized there was this whole world of people practicing intuitive eating and “Health At Every Size” (HAES) who were saying not only “It’s OK to eat,” but also “It’s ok to eat enough and enjoy it! You have permission to do this!” I realized, Oh these are my people and this is my jam! There was no going back.
What is diet-mentality and how did you break out of it?
Diet mentality says that a variety of body shapes and sizes are not OK and that you can’t trust yourself around portions. In my nutrition program at school, they were teaching us that you’re going to have to really work hard to help people not eat too much. It was fear-based: one wrong moved you are going to be out of control.
I remember having a discussion in my nutrition program about portion sizes and all of a sudden I realized “Oh my gosh, the ‘serving size’ on the box is just the unit of measure! Under no circumstances is this like the right amount for everyone to eat, every time they sit down to eat that food.” All of a sudden I had so much validation for myself in struggling with trying to stick with a cereal box recommendation, feeling so hungry, and thinking there was something wrong with me. I could eat more than one bowl of cereal because, even though it said one bowl was a “serving size,” one bowl didn’t fill me up!
I remember raising my hand in class and saying:
“I just realized that this is the unit of measure not the perfect amount everyone is supposed to eat! This is just a unit of measure that manufacturers picked and put on the boxes. It helps their product look good within diet culture, but it really has nothing to do with what you need in that moment.”
Everyone including the teacher just looked at me strangely, and went back to the lecture. But it was a revelation for me. Back in the day, they used to always say a bowl of cereal was part of a complete breakfast. Not your whole breakfast. And if you want to choose to have a cup of cereal, fine. But make sure to give yourself unconditional permission when you get hungry an hour later.
Stay tuned next for part two of this interview, when Lindsay discusses some of the ways she helps moms with the massive food and body changes during pregnancy and postpartum!
I recently gave a talk for parents on Eating Disorders and what parents wanted to know most was: How do I prevent my child from developing an eating disorder?
Here are five things you can do (and some you can be conscious of NOT doing) to assist with preventing your child from developing an eating disorder:
- 1. DON’T Diet.
Diets don’t work. This has been proven again and again. Here are a few scary statistics:
*95% of all dieters will regain their lost weight in 1-5 years (Grodstein, Levine, Spencer, Colditz, & Stampfer, 1996; Neumark-Sztainer, Haines, Wall, & Eisenberg, 2007).
*80% of 10-year-old girls in America have dieted to lose weight. (Bates, 2016)
Women who were put on diets as young girls are more likely to struggle with obesity, alcohol abuse and disordered eating as adults. (Keel, 2014).
*35% of “normal dieters” progress to pathological dieting. (Shisslak, Crago, & Estes, 1995).
- 2. DO eat intuitively.
Intuitive eating can be summarized by: relying on internal cues for hunger and satiety, eating for physiological rather than emotional reasons, having no dietary restrictions/unconditional permission to eat, and body size acceptance (Tribole, and Resche, Intuitive Eating A Revolutionary program that Works, 1995, 2012). Listen to your own hunger and don’t restrict. Give yourself permission to enjoy eating!
- 3. Take care of your own body image.
Be mindful that you are your child’s mirror. You may be tempted, as I saw in a humourous newspaper wear a “Mom’s Bathing Suit as One Giant, Body-Ecclipsing Ruffle.” You many gaze disgustedly in the mirror at your postpartum muffin top. Postpartum body image and ageing can be brutal. However, don’t allow yourself to buy into the culture’s message around self-worth being tied to “getting your postbaby body back in shape.”
A) Your postpartum body will never be the same shape. You grew a baby in there.
B) Your worth is bigger now. You have been changed by life. Try and embrace and radically accept that. Be proud of your tummy like your child is proud of theirs. You are beautiful because of the life you have lived and your body reflects that: all the scars, stretches, and wrinkles. A wizened tree does not Botox itself to look like a skinny leaf-sprout. Be the tree that you are proudly (or, on a bad day, good-enough).
- 4. Follow the “Division of Responsibility” when feeding your child.
Briefly, the division of responsibility is: The parent is responsible for What, When, and Where you eat. The child is responsible for How much and Whether they eat. This is based on Ellen Sattyr’s work. To see a handout on this, click here
I know it can be hard to trust that your child WILL choose to eat vegetables. But it CAN and DOES happen. See this amazing transformation in my own little one, who used to only eat anything soft and white. Notice how one carrot and two bits of pepper have grown into a plate almost entirely filled with vegetables!
(By the way, DO respect sensory sensitivities. If your child prefers soft texture, make soft texture food and gradually without a fight and making it fun introduce other textures.) And, remember: there are no bad foods. Kids need carbs and fat, and so do you. They help you have enough energy, they feed your brain.
- 5. Allow all feelings in your family (especially uncomfortable ones like anger, fear, and shame).
Low tolerance for negative affect has been shown to be one of the factors contributing to eating disorders. What does this mean? It means, in order to create an environment where your child will not feel they have to hide or stuff parts of themselves in order to be loved, you have to allow discomfort. Anger is a tough one. Most people error in one direction (rage at others) or the other (blame self and stuff into depression). Work on expressing anger at the level of irritation before it gets too overwhelmingly big. Have weekly family meetings. If you get in a fight with your partner, make up and show your child you have made up so they can see people re-unite after being mad at each other. When your child is mad, don’t withdraw your affection. Notice: “I see you are mad. I’m going to help you. I love you even when you are mad. You can hit the pillow, but not me. I’m going to stay with you until we work this out.” Allow fear. Allow insecurity, embrace imperfection. When someone makes a mistake in our house, we say “Yay! I made a mistake!” This is not my natural inclination. The natural inclination with shame is to hide it. Sweep it under the rug quickly! Pretend-like-you-know-what-you-are-doing-before-you-get-in-trouble-or-someone-sees-that-you-are-a-fraud! Don’t do this. Turn toward your own and your child’s imperfections and growth edges. Growing requires failing, and failing, and failing before succeeding. Support your child in practicing new skills. When your little one is learning to walk and falls down, you say “Hooray! Try again!” Continue to do this with yourself and your little one. Again and again.
It is possible to prevent eating disorders. And it is also possible to build a strong protective factors so that if your child develops one, they can recover with more ease. Do what you can. Eating Disorders are complex and develop from a unique and individual interplay of many factors. Eating disorders are no-one’s fault, but everyone’s responsibility. Prevention and recovery are possible.