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Kids Eat in Color - "Get your picky eater eating veggies"

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Kids Eat in Color - "Get your picky eater eating veggies"

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Instagram: https://www.instagram.com/kids.eat.in.color/?hl=en

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Get your dietitian-created recommendation for your trickiest feeding challenge

Start here

Laugh with Your Partner and Others

Need strategies to make mealtime more successful? These mini courses are the perfect way to learn, laugh and get on the same page as your partner, relatives, or your child's caregiver.

Learn more!

Iron-Rich Foods for Babies, Toddlers & Kids

Read On

Snack Recipes

Balanced, kid-friendly snacks for home, school or on the go

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Child Nutrition

Evidence-based information and advice for feeding babies, toddlers and kids

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Hi, I'm Jennifer!

I'm a mom of 2, registered dietitian, and the founder of Kids Eat in Color. I know that feeding kids is tricky, and I want to help! Get my small weekly "bite" of feeding ideas, recipes, and pictures of babies eating broccoli.

Join our Small Bites newsletter community!

Mealtime Resources for Parents

Picky Eaters

Strategies, guides and tips to help your selective eater eat more veggies and try new foods

Learn More

Feeding Families

Meal plans and recipes to help your family thrive at mealtime

Learn More

Starting Solids

Transitioning to solids, food allergen guidance, and baby nutrition information to help you and your little one on this next milestone

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What Our Parents Are Saying

I cannot tell you how happy I am with Real Easy Weekdays. Food/meal/prep/feeding my 21 month old has been a serious stressor, to the point of being the main trigger to my anxiety. When I opened the ebook, I teared up cause this is exactly what I was looking for. I went to the supermarket feeling confident and to my own huge surprise my daughter has eaten both meals that I have tried out (cauliflower oats and lentil pasta). This is so helpful! Can't wait to see the rest. <3

Rivera
Mother of 2

The BetterBites program has been a real game changer for our family.

I was going through a real tough time during meals for my 3-year-old when a friend shared this free video call about picky eating. I signed up for the program that night and the first class was so eye opening!

Learning how to do meal times instantly took the stress out of dinner.

Amanda Albright
Mom of a 3-year-old

My mindset is shifting from scarcity to abundance. We've lost our main income recently and had to sell our home. I was starting to feel anxious about meals even with WIC assistance. Coming to the end of week 1 of Affordable Flavors, I'm no longer worried because I'm looking at the fridge and know exactly what we are eating for the next couple weeks. We even have leftovers. Like what is this thing that allows me to stay within a tight budget, use all my WIC and keep us full, AND have leftovers. Thank you!

J.L.
Mother of 2 Toddlers

11 Expert Tips for Parents of Picky Eaters

Learn More

Making Real Impact

Kids Eat in Color is committed to actively working toward social equity. We value and invest in strategic, lasting change, and we believe that starts with food.

Food is an essential building block of living a full and healthy life. For kids, it determines their ability to physically grow and learn in school. We can't have equality without having equal access to food and nutrition.

In this spirit we offer grants to local organizations that focus on food insecurity, food access, food policy, or hunger. Through our community hardship program, we offer our Affordable Flavors meal plan completely free for families in need and partner with grassroots organizations to distribute the meal plan broadly. Additionally, we work with any families who are experiencing financial hardship to make sure they can access the resources that they need.

Learn more about our work

Never miss a Kids Eat In Color newsletter

Get expert advice, support, and evidence-based help for feeding kids directly to your inbox.

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Evidence-based feeding help and information for reversing picky eating and feeding babies, toddlers, and kids.

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Led by Sharon Salzberg and Gayla Marie Stiles

We created a free app, Care for Caregivers, which can support the humanitarian aid workers, healthcare providers, first responders, and others in caregiving roles in need of rebalancing. It affirms the resilience and ability of caregivers to thrive and recover from difficult situations, even in the face of acute and chronic stress.

The Care for Caregivers app provides eight guided meditations that you can watch any time, anywhere, and at your own pace, each between 5-6 minutes long.

"Nothing has to take a long time. You don't have to explode your to-do list. Just short moments...will transform your day." -Sharon Salzberg

Read an op-ed from Sharon Salzberg and Garrison Institute's Diana Calthorpe Rose outlining how the contemplative-based resilience practices now available in our Care for Caregivers app can help these essential workers reduce stress and help balance mental and emotional wellbeing.

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Care for Caregivers: Skills for Resilience Through Meditation and Mindful Movement

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We created a free app, Care for Caregivers , which can support the humanitarian aid workers, healthcare providers, first responders, and others in caregiving roles in need of rebalancing. It affirms the resilience and ability of caregivers to thrive and recover from difficult situations, even in the face of acute and chronic stress.

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The speedy physical and psychological changes that children undergo from birth through adolescence can leave parents and caregivers wondering how best to support them. The process of child development includes everything from sensory awareness and fine motor skills to language acquisition and socialization. Parents and medical professionals typically rely on developmental milestones, such as when a child learns to speak or read, to track their growth relative to their peers. These milestones are important markers but parents must keep in mind that every child develops at their own pace, and while one may take their first steps earlier than most, or say their first words later than most, neither is likely to affect their ultimate capabilities. However, when the benchmarks suggest that a child may be significantly delayed, it is important to consult a doctor who can identify developmental disorders and begin treatment as early as possible.

It is widely believed that a child's personality and intelligence are "locked in" by age 3, but there is no deadline for human social or cognitive development and the brain develops throughout one's life. But decades of research in developmental psychology, pediatrics, and neuroscience have converged on the conclusion that the first five years are especially critical. During these years, children begin to explore their environment, learn verbal and reasoning skills, socialize with others, and, eventually, take steps toward asserting independence from their family. Other research has led to expert guidance on how parents and caregivers can manage a child's expectations, and their own, and nurture their best qualities.

Children have varying physical and emotional needs, depending on their age, personality, and developmental stage. Over the past several decades, the age of puberty has been dropping for many young people, bringing an increasingly early end to childhood. Both genetic and environmental factors influence the onset of puberty, and observers believe that its early onset may to some degree reflect the stresses a child has experienced.
For more on specific stages of development, see:

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Human development is influenced by, but not entirely determined by, our parents and our genes. Children may have very different personalities, and different strengths and weaknesses, than the generation that preceded them.

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Big Little Feelings Instagram - Toddler Experts

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Big Little Feelings Instagram - Toddler Experts

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Family financial planning can help you create a comprehensive strategy for managing your money as you move through different life stages. It starts with the basics - setting up a budget, paying down debt and saving - but a family financial plan can also include things like investing for retirement and setting aside money for college. Creating a long-term plan for your family finances is something you can do yourself but it's also something you might need a financial advisor's help with. Here's more on how financial planning as a family works.
One of the smartest moves you can make as you do family financial planning is to engage the services of a financial advisor.
What Is Family Financial Planning?

Broadly speaking, financial planning means outlining specific goals you want to achieve with your money and outlining the steps you need to take to reach them. Financial planners are professionals who help people create a financial plan, then put it into action.

Family financial planning is all of the above, with a focus on specific scenarios that families may need to plan for. This type of financial planning accounts for the various ways marriage or having children can affect the way you manage your money.

How to Create a Family Financial Plan

If you're interested in creating a financial plan for your family, there are some key elements to include. As you get started with family financial planning, here are some of the most important areas to cover.

Budgeting and Spending

A budget is the cornerstone of any family financial plan. If you don't have a family budget in place, it's time to make one. You can easily do so using online budgeting software.

Tracking your spending regularly can help you fine-tune your budget and avoid overspending. There are plenty of budgeting apps that track expenses for you automatically.

As you track your spending month to month, revisit your budget to see if any adjustments are needed. Reducing spending in one area, for instance, can free up money that you can apply to one of your financial goals.

It's also helpful to conduct an annual budget review to see how your spending has changed year over year. You can then use that as a guide for making your next year's budget.

Debt Repayment

If you have debt, such as credit cards, student loans or a mortgage, those need to be accounted for in your family's financial plan. Specifically, you need a plan and a timeline for repaying those debts.

When you have multiple debts, it can be helpful to prioritize them to decide which ones to pay off first. High-interest credit card debt, for example, may be worth putting at the top of the list if it's costing you the most money in interest while your lower interest mortgage can wait.

When incorporating debt repayment into your family's financial plan, think about what you could do to possibly accelerate the payoff. Refinancing student loans or a mortgage to a lower rate, for example, could allow you to make a larger dent in what you owe if more of your payments go to the principal each month.

Financial Goals

Family financial planning means thinking about what goals you want to achieve with your money. Those might include:

Saving $2 million for retirement

Paying off your mortgage by age 50

Setting aside $100,000 in college savings for your kids

Those are examples of long-term financial goals you might set. You may also have short- or mid-term goals in mind as well, such as saving $10,000 in your emergency fund or setting aside $5,000 for a vacation you want to take in a couple of years.

When setting financial goals as a family, remember to keep them realistic and specific. Set deadlines for reaching each goal and detail the steps you'll need to take to reach them on time.

Retirement Planning

It's never too soon to begin thinking about retirement, especially if you don't want to be a financial burden to your children later. Start by looking at the resources you and your spouse or partner already have on hand.

For example, if you both work you may each be able to contribute to a 401(k) or similar plan at your job. If your employers offer a company matching contribution, a key part of your family financial plan may be maxing out your contributions each year or at least saving enough to get the full match.

You can also look at other ways to invest for retirement, such as a traditional or Roth individual retirement account. And of course, you should both be thinking about where Social Security benefits will fit into your financial picture once you're ready to retire.

College Planning

Raising kids isn't cheap, especially when you factor in the cost of college. Even if your kids are still small, it's good to think about college planning and what you can do to get a head start.

Opening a 529 college savings account or a Coverdell education savings account, for example, are two ways to save money for college on a tax-advantaged basis. Those can be helpful to have, even if you're getting a late start on saving.

College planning discussions should also cover things like scholarships, grants, financial aid and student loans. As your kids get closer to college age, it's also helpful to talk about affordability when it comes to school choice as well as what your expectations are regarding them contributing to their education costs with a part-time job.

Insurance Planning

Insurance is something you shouldn't overlook when mapping out a family financial plan. While you might already insure your home and vehicles and you have health insurance at work, it's also important to consider what you need with regard to life insurance.

Term life insurance, for example, can provide coverage for a set time period in case something happens to you or your spouse. Consider getting life insurance for each of you, even if one of you stays home and doesn't work. Having life insurance in place can provide reassurance and a financial safety net if the worst happens.

Estate Planning

Having a young family doesn't mean that you can put off thinking about estate planning. At the very least, it's important to have a last will and testament in place. You and your spouse can use a will to determine who should inherit your assets and name a guardian for minor children.

You may want to set up a trust if you've already accumulated some significant assets. And you might want to consider whether you and your spouse should each have an advance healthcare directive and power of attorney in place in case of an emergency health situation.

Should You Use a Financial Advisor for Family Financial Planning?

While you could write your own family financial plan, there are some benefits to getting help from a financial advisor.

For example, a financial advisor can offer expertise and knowledge about things like investing or retirement planning that you may lack. They can also take a comprehensive view of your financial picture to spot any planning gaps that you're overlooking.

If you decide to work with a financial advisor, be sure to ask if they're fee-based or fee-only. Fee-based advisors may earn commissions for selling specific products, like annuities, to you while fee-only advisors charge only for services rendered.

The Bottom Line

Family financial planning is something you should be giving thought to when you're managing money for more than just yourself. Thinking long-term and planning ahead can increase your likelihood of being able to reach your financial goals.

Whether you choose to create a financial plan on your own or use an advisor, there's no better time than the present to get started.

Tips for Financial Planning

If you don't have a financial advisor yet, you don't have to overcomplicate the process of finding one. Finding a financial advisor doesn't have to be hard. SmartAsset's free tool matches you with up to three financial advisors who serve your area, and you can interview your advisor matches at no cost to decide which one is right for you. If you're ready to find an advisor who can help you achieve your financial goals, get started now.

A free, easy-to-use budget calculator can be immensely helpful as you go about setting your family's budget on solid ground.

Photo credit: ©iStock.com/AsiaVision, ©iStock.com/evgenyatamanenko, ©iStock.com/FG Trade

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How to Build a Family Financial Plan - SmartAsset

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Family financial planning can help you create a comprehensive strategy for managing your money as you move through different life stages. It starts with the basics - setting up a budget, paying down debt and saving - but a family financial plan can also include things like investing for retirement and setting aside money for college.

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The Financial Gym - As Seen on the TODAY Show

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What Not to Say When Your Friend is Struggling with Money
We all have friends who are a blast to hang out with, but who aren't always the most supportive of our financial goals - whether on purpose or not. The worst is when you realize that you, yourself, can actually be that friend who pressures others into spending, even when it comes from a good place!

For example, you may have found yourself encouraging a friend to go out for drinks or to buy something new, even after they may have casually mentioned that they're trying to save money.
Cost-Effective Ways to Reduce Your Team's Stress This Season
Chances are the employees at your company are feeling the pain of inflation and concerns of a recession. They don't need to hear it from an economist to know that things in general are getting more expensive and companies are looking for ways to tighten their belts. Combine that with the pressure of the holiday season, and you may have some stressed folks in your workplace. In addition to raises and/or bonuses if your company can afford them, there are other ways you make this time less financially stressful for your employees.
5 Things to Do to Manage Your Finances for Small Business
Starting a business can be rewarding but also difficult. Business owners can see their passion come to life but also put in the time and effort, that no one else sees. If you run a business, you're a master juggler and wear a lot of hats.

One thing that can make starting a business or managing a business tough is finances. As if personal finance wasn't hard enough to deal with, business finance is a whole other animal. We're going to break down the basics of what you need to know about finances for small business. Here are five things you should do to manage finances for small business.
Six Fun Challenges to Jumpstart Your Savings
Finances can feel so serious, but they don't always have to feel like that. Savings challenges are a great way to add a little "fun" into finance. They can help you save for a specific purchase, holiday gift money, or just to boost your overall savings. These challenges force you to step outside your day-to-day routine and get creative.

There are a few strategies to make you the most likely to succeed at your savings challenge. First, set the rules before you start and put them in writing so you are clear on what counts as success to you. You should also choose what you want to use the money for in advance and track your progress to keep up your motivation.
8 Books to Help You Better Your Relationship with Money
Even in the best of times, our relationships with money is...complicated. While it sometimes feels like we are the only ones struggling to create new financial habits and overcome unhelpful money-related thinking patterns, we are not alone. Instead of succumbing to money mindset malaise, we recommend picking a good book to help expand your thinking and recognize new possibilities. Here are some of our recommendations.

Atomic Habits : This book gives you strategies and tools that you can implement to help with forming (and keeping!) good habits, which is a great skill to have when managing your money.
Robo-Advisors vs Traditional Advisors: Which is For You?
Investing has forever been a scary and confusing topic for many people. Trying to understand the movements of stocks and getting comfortable with the risks those movements pose can be difficult to understand and even more difficult to accept when putting our hard earned money into the hands of a financial advisor. Over the past decade or so, many companies have tried to make investing more appealing to the general public by creating robo-advisors as a way to simplify and streamline the investment process.

A robo-advisor is essentially a robot, or computer algorithm, that takes the place of a human being when it comes to managing investments. While removing the human element might seem scary, it also drives down costs.
Ask a Trainer: What Can I Do to Raise My Credit Score?
Credit scores are important. They can be our ticket to getting a good rate on a mortgage, a car loan, or refinancing your home. Your credit score also can make or break a rental application, or prevent you from accessing affordable housing programs. And while I do think that a lot of people tend to freak out a little too much about their credit scores, having a healthy one is a reasonable concern.

So what can you do if you want to raise your credit score? First, you'll need to to find your credit score, which you can do by using a site like Credit Karma. Then, you'll want to know a little more about how they work.

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Financial Wellness Blog | Be Financially Free

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What Not to Say When Your Friend is Struggling with Money We all have friends who are a blast to hang out with, but who aren't always the most supportive of our financial goals - whether on purpose or not.

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If you've suddenly found yourself at home with your kids and need some non-screentime activities to fill your days, we love this simple "draw what you hear" lesson plan from guest contributor Bethany from Seattle. This exercise exists in a variety of similar forms from music, theatre, art instructors from all over. This is just one way to do it - adapt it to suit your needs. Now, turn up the tunes and enjoy!

1. Gather Materials

Speakers or play the music on your phone

Music! from your own collection, search on Youtube, or we put together a Spotify playlist for you

Paper, pencil, coloring materials - you can use anything to create with and on

Use paper plates and paint. Do this in your driveway with chalk. Who cares?! This is supposed to be fun!

2. Sit in a comfortable position, preferably upright with your eyes closed

3. Listen to a section of the song

I opted not to tell my home-bound kids the names of the pieces of music until after they shared their work as to not affect the outcome. Here's the Spotify playlist we put together to get you started!

4. Questions you could ask while listening...

How does this music make you feel?

What pictures come to your mind?

What colors do you think about when you listen to this song?

What kind of landscape, shapes, character, food does this song remind you of?

5. Let them create a piece of art inspired by their answers and share with each other.

Here's what my niece and nephew came up with - a rainstorm inspired by Adagio for Strings (Adi, age 9), and an evil baby inspired by Dance of the Hours (Des, age 9).

6. Share with us!

Email your creations to info@denverphilharmonic.org or tag us on social media @denverphilorch.

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Draw What You Hear! - Denver Philharmonic

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If you've suddenly found yourself at home with your kids and need some non-screentime activities to fill your days, we love this simple "draw what you hear" lesson plan from guest contributor Bethany from Seattle. This exercise exists in a variety of similar forms from music, theatre, art instructors from all over.

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Enjoy exploring nature as a family, invite friends along, or bring this activity to your scout's meeting, classroom, or community gathering.

What you'll need

Instructions

Modify our list to fit your scene (park, nature center, woods, seashore, backyard, etc.)

Color in items as you go or draw/write about your discoveries in the blank boxes.

For very young kids, consider filling in the blank boxes with items you think they will enjoy finding.

For older kids, consider downloading the iNaturalist app and encourage them to use the app to help identify the plants, trees, tracks, and creatures they discover.

Reflections

Talk about your hunt:

Which item was your favorite?

Which was most difficult to find?

Which did you find first?

What senses did you use on your hunt? What did you smell in nature? Feel? Hear?

Albert Einstein, famed theoretical physicist, once said, "Look deep into nature, and then you will understand everything better." What do you think he meant?

How does your body feel when you are spending time in nature? How does your mind feel?

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Try a Nature Scavenger Hunt - Doing Good Together™

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Explore the outdoors with our printable checklist! When children learn to appreciate and enjoy nature, they are more likely to grow into adults who value and protect our environment. That's why we've gathered great clues for a scavenger hunt to liven up your next walk in the woods.

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Grounded Plants - BIPOC-owned local plant shop and plant care resources

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Grounded Plants - BIPOC-owned local plant shop and plant care resources

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Learn the benefits of caring for houseplants and how plants are therapeutic for both our mental and physical wellness. Plant hacks, tips and more!

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Work can be frustrating. Getting to that next promotion seems to be a mystery? Figure out what your boss really wants? Motivate your disengaged team? Knowing what you want from your career is just the beginning "Coach Mo' is here to help. With empathy, experience, and hardwired for positivity,...

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Dr. Karla McLaren, author of "The Power of Emotions at Work"

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Dr. Karla McLaren, author of "The Power of Emotions at Work"

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Discover the power of emotions & empathy. Enhance your empathic skills, and develop better emotion recognition & regulation skills from licensed experts.

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Hello, Emotional People!

That's all of us, you know.

Emotions are central to everything we think, every idea we have, and everything we do, but most of us haven't learned how to work skillfully with all of our emotions. Luckily, we can learn to work well with our emotions at any stage of our lives.

One of our licensed Dynamic Emotional Integration® professionals, Jennifer Asdorian, created a chart to help track her emotions and see what gifts and skills they were bringing to her.

We also created a two-page chart for kids, here.

I asked for Jennifer's permission, and made a version of her chart for you to use. It's free for you to download (I mean real free, not internet free, where you have to trade me something). Free!

How to use these Emotions Charts

Of course, you can use this chart in any way you like, but Jennifer used it to track which emotions were coming up, and which gifts and skills her emotions were bringing to her during the troubling time of the early pandemic.

You can total out each emotion at the end of the week, or just see if there are any patterns. It's up to you.

If you find any emotions that show up regularly, you can study what each emotion does, which gifts and skills it brings you, and how you can work with it.

You can read about each emotion: Each emotion is listed alphabetically on my Start Here page so you can find it easily.

Or you can watch a video I made about each emotion on my Emotions and Their Gifts playlist at YouTube.

What do the colors mean?

In Dynamic Emotional Integration, we organize the emotions into 4 families to make working with them easier, and we use purple, green, blue, and raspberry to help people quickly identify them:

The purple Anger Family tells you when a boundary has been crossed or a rule has been broken. These emotions help you set behavioral guidelines for yourself and others. They are Anger, Guilt & Shame, Apathy, and Hatred.

The green Fear Family is your intuition and your instincts. These emotions help you orient to your surroundings, notice change, novelty, or possible hazards, and take effective action. They are Fear, Anxiety & Worry, Confusion, Jealousy, Envy, and Panic & Terror.

The blue Sadness Family helps you release things that aren't working and mourn things that are gone so that you can relax, let go, and rejuvenate yourself. They are Sadness, Grief, Situational Depression, and the Suicidal Urge.

The raspberry Happiness Family helps you look around you, at yourself, or toward the future with hope, satisfaction, and delight. They are Happiness, Contentment, and Joy.

You may notice patterns where many emotions in one family appear more often; if so, look to the skills in the overall family to see how your emotions are helping you, and which specific gifts and skills they're bringing to your life.

If you need support

If you'd like more support with your emotions or your empathy, you can work with a licensed Dynamic Emotional Integration® Consultant directly (by phone or internet).

These marvelous professionals have studied with me for two years or more, and they can help you discover the genius in your emotions, develop your emotional and empathic skills, and become more comfortable in every area of your life.
International directory of licensed Dynamic Emotional Integration® Consultants
Take good care of yourself, and pay attention to your emotions. Each of them contains a specific form of genius that can help you during troubled times - and at all times.

Thank you for bringing more emotional awareness to our waiting world.

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Free Emotion Chart for Adults! | Karla McLaren

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That's all of us, you know. Emotions are central to everything we think, every idea we have, and everything we do, but most of us haven't learned how to work skillfully with all of our emotions. Luckily, we can learn to work well with our emotions at any stage of our lives.

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Free Emotions Charts for Kids! | Karla McLaren

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(That's all of us, you know.) Emotions are at the center of all learning, thinking, and behavior, and you can learn how to work with them directly and skillfully. Kids especially love learning about their emotions, and we've made a 2-page chart for kids that includes emotional vocabulary words and helps kids understand exactly what their emotions do and what gifts and skills they bring.

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A short weekly newsletter encouraging us to pay attention to-and reflect on-the micro-moments of life, loss, community, and joy.

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Subscribe to Dr. Ivy's Sound Spa YouTube Channel today!!!!!! Thank you for your support
https://m.youtube.com/channel/UC2NaNIErXlYnFkBrkk1LlrQ
​

Dr. Ivy "Shadiah" Hylton is an internationally known classical sacred performance artist, holistic psychotherapist, hypnotherapist, aromatherapist, professional development trainer, ational r estorative justice trainer, recording artist, and mindfulness instructor , with over forty years of service to humanity. Dr. Ivy's professional career has been dedicated to providing transformative behavioral health, meditation wellness services, employee programs, corporate management consulting training services, and independent music producing, performing and Consulting Firm, located in Washington,DC and Prince Georges County, MD, Dr Ivy supports nonprofit, for profit businesses, and city/federal Government entities with exploring and discovering best practices for Human Capital Engineering, Healing, Optimal Health, and Restoration. Her working philosophy of life is determined to change the destiny of humanity with and Thought, increasing human capacity for love, organizational empowerment, and personal transformation. As the CEO/President of a Management

​Dr. Ivy has been studying bio-energy vibrational healing, and metaphysics for over 30 years. As a licensed Independent Clinical Social Worker, holistic Psychotherapist, Reflexologist, Reiki Healing Master, Sound Healer, Yoga Nidra Master Teacher, Minister and Retreat facilitator, she has been in private practice known for her relaxation/vibrational healing music, angelic voice, and transformational retreats. The still small voice has been her primary teacher, and her personal life experiences have been the pathway to discovering multidimensional methods of personal healing to share with the world.

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Subscribe to Dr. Ivy's Sound Spa YouTube Channel today!!!!!! Thank you for your support https://m.youtube.com/channel/UC2NaNIErXlYnFkBrkk1LlrQ ​ Dr. Ivy "Shadiah" Hylton is an internationally known classical sacred performance artist, holistic psychotherapist, hypnotherapist, aromatherapist, professional development trainer, ational r estorative justice trainer, recording artist, and mindfulness instructor , with over forty years of service to humanity.

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How to Be Active this Year Without Diet Culture - Blog Post by Isabel Vazquez RD, LDN

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How to Be Active this Year Without Diet Culture - Blog Post by Isabel Vazquez RD, LDN

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It's the start of a new year. A time when gyms get packed, diet ads are especially prevalent, and people set resolutions around being "healthier" . People feel they "should" change their habits and so they try! Movement is a big one. Actually, exercise is a big one. Typically people go about these changes in an extreme way, disconnected from their bodies, driven by guilt and self-criticism . If you are someone who does want to be more active this year, you don't have to do so in an unsustainable, diet culture-driven way. You can use it as an opportunity to connect to your body and invite more joy into your life.

When it comes to improving our health, the options for movement are practically limitless. (This is not true for all as some people's built environments limit the available forms of movement. For example, there may not be sidewalks or parks in their neighborhood). That being said, there's way more than going to the gym to do cardio and lift weights that is beneficial for your body and mind. Movement has been shown to improve mood, improve sleep, boost energy, improve bone health, boost cardiovascular health, reduce risk of chronic disease, improve memory, and more. These benefits are not limited to the types of exercise promoted on fitspo accounts.

So, what's the difference between exercise and movement anyway? Exercise has the connotation of something rigid, required, and harsh. It is typically done in an all-or-nothing way. I have to go to the gym x amount of times. I have to do x minutes of exercise. I have to do these specific types of physical activity to get the results I want - results that are typically rooted in appearance. There is little room to meet yourself where you are on any given day. Rest is regarded negatively. Movement is a different approach to physical activity. Movement invites in more flexibility and less rigidity. It's a broader definition of what it means to be physically active.

So if you're trying to be more physically active this year, open the door to new (or old) forms of movement. Try something brand new that sounds interesting or invite back in a form of movement you enjoyed as a child! Break down the walls confining your movement choices and welcome a more flexible definition of physical activity. Consider switching up your language from exercise to movement. You can even view it as "joyful movement" as it's referred to in intuitive eating or "life-enhancing movement" as it's referred to in health at every size because some of the benefits of movement are in fact to bring us joy and enhance our lives. It need not be a chore. If you don't like running, you don't have to run. If you don't like lifting heavy weights, you don't have to do so. If you love both, go for it! I can guarantee that what is joyful and life-enhancing for one is not the same for all. Maybe you love salsa dancing with your partner or you clean the whole house, jamming to your favorite playlist as you go.

How about this year instead of forcing ourselves into what we think of as exercise, we work towards learning what types of movement we find joy in, connect to our bodies through, and can realistically fit into our lives?

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How To Be Active This Year Without Diet Culture - Your Latina Nutrition

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It's the start of a new year. A time when gyms get packed, diet ads are especially prevalent, and people set resolutions around being "healthier". People feel they "should" change their habits and so they try! Movement is a big one. Actually, exercise is a big one.

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Health in Her HUE connects Black women and women of color to culturally sensitive healthcare providers, evidence-based health content, and community support.

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A digital platform that connects Black women to culturally sensitive healthcare providers, health content and community.

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Joyn - Body-Inclusive Youtube Workout/Joyful Movement Videos

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Joyn - Body-Inclusive Youtube Workout/Joyful Movement Videos

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"plus size workouts" "plus size classes" "plus size yoga" "joyful movement"

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Joyful movement for every.body. joyn brings you body-inclusive, encouraging, and kick-ass movement classes. our beliefs: - Body-neutrality - Celebrate not tolerate - Joy is a birthright - Movement for all - Variety is accessibility

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National Alliance on Mental Illness Website

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National Alliance on Mental Illness Website

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NAMI, the National Alliance on Mental Illness, is the nation's largest grassroots mental health organization dedicated to building better lives for the millions of Americans affected by mental illness.

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NAMI, the National Alliance on Mental Illness, is the nation's largest grassroots mental health organization dedicated to building better lives for the millions of Americans affected by mental illness.

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BEAM - Black Emotional and Mental Health Collective

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BEAM - Black Emotional and Mental Health Collective

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BEAM: Black Emotional and Mental Health Collective

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Imagine a world where there are no barriers to Black healing. Together, we can heal through education, training, and advocacy.

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Are you a dope Black or LatinX therapist? If so, sign up for the Melanin & Mental Health nationwide therapist directory.

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The following meditations and exercises are drawn from the MSC program, and are presented in order of the particular MSC sessions in which they are taught. Some exercises are in pdf format, though most of the meditations are recorded in English by MSC founders Chris Germer and/or Kristin Neff. All recordings can be downloaded by using a right click on the name of the practice.

Please consult the country pages to see what resources are available in non-English languages.

This material is intended for your personal use. Please do not copy or distribute without permission. If you would like permission to use any of these recorded meditations, please contact the Center for Mindful Self-Compassion. Thank you.

Session 1. Discovering Mindful Self-Compassion

Session 2. Practicing Mindfulness

Session 3. Practicing Loving-Kindness

Session 4. Discovering Your Compassionate Voice

Session 5. Living Deeply

Retreat Session

Session 6. Meeting Difficult Emotions

Session 7. Exploring Challenging Relationships

Session 8. Embracing Your Life

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The following meditations and exercises are drawn from the MSC program, and are presented in order of the particular MSC sessions in which they are taught. Some exercises are in pdf format, though most of the meditations are recorded in English by MSC founders Chris Germer and/or Kristin Neff.