Fat is Okay

By Laura Cipullo, RD, CDE, CEDRD

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The comedian Nicole Arbour has it wrong—as do many people. Fat shaming is not helpful. It makes people feel worse about themselves, not better! Smart people recognize that putting people down is counterproductive to self-care, which ultimately leads to wellness. Our culture needs to refocus and promote positives specifically around food and body. Moms, dads, and friends—we need to get it right. As adults who influence children and their health, it is in our hands to prevent fat shaming and, just as important, to redefine the word “FAT” and the word “DIET.”


Using the Word “FAT”

When my children were born, I avoided the word “fat,” making a rule—it was not to be used in my house and guests could not call my kids fat. I even skipped the “fat caterpillar” part in Eric Carle’s book The Hungry Caterpillar. Fat was and is demonized in the public. Most who are/were called fat internalize the word, leading to poor body image, eating disorders, and low self-esteem.


Neutralize the Word

Things are changing. I have learned with my clients that focusing on wellness instead of weight loss are without a doubt a better way to achieve health—and even weight loss if needed. The Health at Every Size (HAES) movement has introduced the concept of neutralizing the word “fat.” This means, as parents and especially as health professionals, we should be redefining “fat.” The word should connate neither a good nor bad vibe. HAES recognizes that people may be overweight but that it doesn’t have to be a negative thing. Rather, size acceptance and body acceptance is most important when trying to pursue health.

With this, I have in my practice and even at home begun to change the use of this word. I use the word “fat,” and along with the HAES’s influence, I encourage others to do so as well. Let’s face it, we all eat foods with fat, all have fat on our bodies, and all need both dietary and body fat.


The Science on FAT

Body size and fat are different. Body size and body fat are partly determined by genetics—actually about 50 percent. Body fat, stress, and even the way in which we eat affect how we gain, lose, and maintain weight. Excessive body fat is part of the cause and the result of metabolic snafus. Basically, think of it like this: your car is filled with gas, but your gas tank erroneously reads it as empty. You continue to pump gas into the tank and it spills out causing a mess. This can happen to expensive cars and used cars. There is no discrimination. Rather, miscommunication between bodily systems can happen in both thin people with a high fat mass as well as larger people with a high fat mass. That’s right, even thin people can have a high fat ratio and put themselves at risk for heart disease, diabetes, and more. (1) In other words, thinner as well as larger people can hold greater amounts of fat. It is not an appearance thing, so please stop judging the book by its cover. It can be quite deceiving.

Recognize that health is not determined by the number on the scale, the size of your pants, or someone calling you fat. Health is much more complex. Fat is not bad or good. Fat is fat. Like anything else, too much of one thing can become unhealthy. And while we are on the topic of redefining “fat,” let’s also redefine the word “diet” and practice the All Foods Fit philosophy!


To support this message, start using the hashtags #HAES, #AllFoodsFit, #AllBodiesFit, #redefinediet #BodyLove…


To help create awareness, I have also created tanks and totes that voice this message:

  • for totes with the All Foods Fit and All Bodies Fit, click HERE
  • for tanks with the All Foods Fit message, “Eat Kale and Cupcakes,” and more, click HERE

10 percent of all proceeds will be donated to Project Heal NYC!



International Journal of Obesity (2006) 30, S23–S35. doi:10.1038/sj.ijo.0803516

The thrifty ‘catch-up fat’ phenotype: its impact on insulin sensitivity during growth trajectories to obesity and metabolic syndrome

A G Dulloo1, J Jacquet2, J Seydoux2 and J-P Montani1

Eat Like A Baby

By Dina Cohen, MS, RDN, CEDRD


Photo Credit: Mait Jüriado via Compfight cc
Photo Credit: Mait Jüriado via Compfight cc

My girls are confident self-feeders by now, and it’s a lot of fun to watch them eat. When I put a new food on their trays, they curiously examine it, poking and prodding with great interest, and finally cramming it into their little mouths. By the time they are done, their noses, ears, eyebrows, and hair have all had a share in the meal, and naturally, the floor is a disaster, but it’s great fun for them, and for me! The babies are fascinated by new colors, textures, and tastes. While they recognize their favorites and will grin and gurgle at each other in appreciation when I serve something that they think is fabulous, they’re still very open-minded, and I take full advantage. It’s so entertaining to see their expressions after I shock them with an entirely new texture or flavor. I love that they are so curious and will always try at least a bite or two, no matter how different a new food looks, smells, or feels. I don’t know how long this will last, but I hope it always will! I’m certainly appreciating it for the moment.

Eating with my girls is showing me how enjoyable a meal can be when you involve all your senses and approach it with a sense of discovery and adventure. Watching their active participation in their meals reinforces how valuable it is to eat mindfully. Mealtime is about more than simply filling your stomach and moving on to your next activity. Eating is a much more satisfying experience if it involves noticing and appreciating the color, texture, and flavor of your food. Is it as good as you expected? If you were brave enough to try something new, how much did you enjoy it? Is it worth going back for another bite? Not everything you eat is always going to taste super-amazing, but once you’re eating, your food should taste good to you! My girls aren’t finicky, but they don’t compromise, either. They enjoy a variety of textures and flavors, but if they aren’t impressed with a particular food, they’ll abandon it after a few bites. They listen to their stomachs and will leave over food when they are full.

I try to vary their menu to keep them curious and so that we don’t get into a Cheerio rut. It’s important to me that their meals are stimulating and fun, as well as nourishing and tasty. But I’ll admit that my own meals don’t always receive the same level of attention. As moms, even dietitian moms, it can be easy to put ourselves last and eat the same thing day after day just because it’s easy, and, well…mindless. How different might our eating look if we ensured our meals included a variety of colors and flavors? When did you last try a new ingredient or a unique recipe? How much time do you take for your meals, and how much do you enjoy them? Are your meals enjoyable? Satisfying?

Eating mindfully is something we were born knowing how to do. Noticing how food makes us feel while we’re eating it and how satisfied we are afterwards is not a special talent. We all started out with this ability. Somewhere along the way, though, most of us were socialized to focus more on external signals as opposed to what’s going on internally. We eat in a hurry. We eat past the point of fullness. Sometimes we might finish a meal barely noticing what it was we just consumed. None of this is a crime; sometimes, when life is busy, it’s a necessity. But there’s no question that it’s a less-than-ideal way to eat. The good news is that mindful eating is something that can be relearned. You’ve done it before, and you can do it again. If there’s an opportunity in your day (or even a day in your week), when you can slow down enough to enjoy a meal that’s appealing to your senses and satisfying to your body, you’ll be eating the way it’s meant to be done. So as I amusedly watch my babies’ gleeful faces as they squish and smash their way through their gloriously messy mealtime, I can’t help but think, “Hey…they’ve got a point!”

Petitioning FED UP Campaign

By Laura Cipullo, Mom, RD, CDE and Laura Cipullo Whole Nutrition Services Team

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I received this email last week, that sparked a conversation between me and my colleagues and ultimately a petitioning a new FED UP campaign that I want to share with you.

“Hi Laura , 
Hope you are well! I’m reaching out on behalf of FED UP the film that explores the truth about the food industry in an effort to get people eating healthier. Executive Produced by Katie Couric and Laurie David, the film has been a resource and tool for parents, teachers, and student to learn the truth about real food. 
I know you are very busy but I’m reaching out to you today, because I thought you and the Eating and Living Moderately community might be interested in joining our mission to bring Food Education to Schools. We’re 10 days into our 30 day campaign to raise the funds to be able to provide a Fed Up Education Kit to every school in America, at no cost to schools and teachers this fall. 
It’s been shown that once children learn the truth about the food they’re eating, where it comes from, and how it affects their bodies, they’re likely to make better food choices. But kids and teachers need the facts first! Did you know there are over 56 names for sugar? And over 80% of products in the grocery store have added sugar! 
Our campaign is working to give teachers and schools the resources to empower our students.  Check out the Fed Up Campaign here and social press kit with social media graphics and language. 
Please let me know if you have any questions or need any additional information. 
Thanks so much for your time. Please let me know if you have any questions.”

I immediately forwarded the email to some of my colleagues, with this message:

“I am sharing what was delivered to my email box. I think this is really a shame as this movie categorizes foods as good and bad and has children go in sugar free diets. The kids lose weight and end up gaining it back. So sad!”

My feelings and concern were widely shared and Jessica Kilbride, LMSW soon wrote back with this message:

“I drew up a petition, and would be happy to edit it in any way that anyone sees fit. I’m not sure how much of a difference these change.org petitions make, but hopefully it’ll do something. There are enough unhealthy attitudes about food and body in the entertainment world. It’s not necessary to bring this black-and-white thinking, however well-intentioned, into the classroom and I know I wouldn’t want my (hypothetical) children learning about nutrition through this approach.

https://www.change.org/p/fed-up-campaign-teach-kids-about-food-moderation-not-polarization?recruiter=383794156&utm_source=share_for_starters&utm_medium=copyLink “

Share this post among your friends and peers, to prevent our children from learning from this program that labels foods as “good or bad” and sets the stage for eating disorders and low self-esteem.

Keep Calm and Slow-Cooker On

By Christie Caggiani, RDN, LDN, CEDRD

Photo Courtesy of Cooking Light
Photo Courtesy of Cooking Light

And we’re off! The start of the school year has descended upon us in full force. Busy school days, and just-as-busy afterschool activities, practices, rehearsals (not to mention homework!), can quickly put even the most calm and organized mom in a bit of a time-crunch tizzy.   And though as I mom I aspire to be both calm and organized, keeping up with my kids’ lives, trying to manage my professional one and juggling normal day to day stuff quickly interfere with the ideal.   I usually employ the philosophy of quick-to-assemble meals that can make it to the table in 20 minutes. Yet there are plenty of days that I really want to walk into my house and have food magically appear on the table.   In fact, there are vivid and wonderful childhood memories I recall, coming home to the amazing smells of dinner. Mom had it covered and all was well with the world.

So the invention of the slow-cooker is nothing short of genius, bringing me back to the reality that my home really can smell nourishing and food really can be table-ready when we all roll in the door. And it’s not even a new concept, though some of the digital features on them are quite 20th century. How easy it is to forget the small kitchen appliance tucked away in my top cabinet. Out of sight, out of mind I suppose. I’ve recently resolved to more regularly reacquaint with this 6-quart beauty, and though you may associate it with only a few dishes, the possibilities really are quite vast.

And while this has obviously now saved dinner, one of my favorite slow-cooker benefits is the meals that follow. Lunch for your child’s thermos the next day, a meal you can re-purpose for tomorrow’s dinner or extra servings that can be divided and frozen for a future time crunch.   Not to mention that you can confidently answer the kids’ eternal question, posed the second they see you after school: “What’s for dinner?

One of our latest favorites is slow-cooker lasagna, and while I’ll include a recipe below, don’t be afraid to play with it. Throw in some layers of diced veggies, swap out lasagna noodles with spaghetti or macaroni, mix in some fresh herbs or throw in all the little bits of cheese you have hanging out in your fridge drawer. Something magical happens when you let all these individual ingredients slowly work together over a string of calm, uninterrupted hours. They come together and by dinner, these solo players have created an orchestra of nourishment. In fact, slow cooker meals really allow you to play in your kitchen in a different, less structured way. It’s such a fun way for your children to cook with you, and see how being in the kitchen doesn’t need to be intimidating in the least.


A couple of pointers for you to consider:

  1. Read reviews online to compare features, sizes and find the best prices.
  2. If you’d like to brown or sauté before switching to slow-cooker mode, seek out versions that can accommodate.
  3. Make sure it has a “warm” feature, which the cooker will automatically switch to once the programmed cooking time has ended. This ensures you won’t come home to an over-cooked meal, if you’ve had an extra long day.
  4. Include enough liquid to prevent drying or burning.
  5. Look for a cookbook and/or search for recipes online specifically designed for slow-cookers.
  6. Consider “building” the meal the night before. Prep all the ingredients in the crock, put a lid on it, then store in your fridge until you’re ready to turn that baby on and leave the house.
  7. Make certain the area around your slow cooker is free from “stuff” – nowhere that your pet can disturb and knock to the floor, and away from stray papers or plastic that may not do well around heat.

Now sit down, taste every steamy bite and relish the fact that your clean up will be minimal, you’ve saved electricity, and have warmed the hearts, souls and tummies of your whole family!


Slow Cooker Lasagna

1 pound uncooked whole grain lasagna noodles

1.5 pounds ground beef or pork

1 onion, chopped

3 garlic cloves, minced

2 tsp Italian seasoning

1 ½ tsp salt

1 24-oz jar spaghetti sauce

8 oz tomato sauce

6 oz tomato pasta

3 eggs

1 15-oz container ricotta cheese

6 cups fresh spinach

2 zucchini, shredded or sliced

1 cup parmesan cheese

2 cups shredded mozzarella, divided

3 Tbsp water


In a large skillet over medium heat cook the ground beef, onion, and garlic until brown. Add the spaghetti sauce, tomato sauce, tomato paste, salt, and Italian seasoning and stir until well incorporated. Cook until heated through.

In a large bowl mix together the ricotta cheese, egg, grated Parmesan cheese, and 1 cup shredded mozzarella cheese.

Spray the crock with nonstick spray. Spoon a layer of the meat mixture onto the bottom of the slow cooker. Add a layer of the uncooked lasagna noodles. Break to fit noodles into slow cooker. Top noodles with a portion of the cheese mixture. Next layer 2 cups spinach and 1/3 of the zucchini. Repeat the layering of sauce, noodles, cheese and veggies until all the ingredients are used. Top with remaining 1 cup of mozzarella. Drizzle water around the edges of the crock.

Cover, and cook on LOW setting for 5 to 6 hours.

Let sit for 30 minutes or more and then slice and serve.

Banana Zucchini Chocolate Chip Muffins

By Laura Cipullo Whole Nutrition Services Team


Banana bread is a favorite to bake, eat and share with friends; zucchini is also a favorite that has been abundant in farmer’s markets this summer. So, with some extra zucchini and slightly browning bananas on hand, I decided to combine these two for one hopefully yummy experiment, and it worked! This is an easy (and tasty) way to incorporate fruits and veggies into your little one’s or your own day. Mashing a ripe banana, measuring dry ingredients and mixing are all tasks perfect for getting kids involved in the kitchen!



 Yields ~15 muffins

1 ½ cups all-purpose flour

¾ cup sugar

¼ cup milk

¼ cup olive oil

1 cup shredded (or made into noodles and then chopped*) zucchini

½ cup dark chocolate chips

¾ medium ripe banana, mashed

1 tbsp lemon juice

1 tsp vanilla extract

1 tsp baking soda

1 tsp ground cinnamon

1 egg

½ tsp salt




  1. Preheat oven to 350F, and grease or line muffin tin.
  2. In medium bowl, combine dry ingredients of flour, sugar, baking soda, salt and cinnamon.
  3. In a separate large bowl, mix beaten egg, oil, milk, mashed banana, lemon juice and vanilla extract. Stir wet ingredients into dry until incorporated and moistened.
  4. Prepare zucchini using a shredder or by spiralizing into thin noodles and then chopping into ¼ inch pieces, for similar effect. Measure your 1 cup of zucchini now. Wrap measured zucchini into paper towel and squeeze out excess water–there will be a lot of it.
  5. Fold zucchini and chocolate chips into rest of mixture. Pour to fill muffin tins 2/3 of the way.
  6. Bake until toothpick inserted in center of muffin comes out clean, about 25 minutes.


How Your Dinner Plate Can Affect Your Diet

By Laura Cipullo, RD, CDE and Mom


Did you know that your dinner plates can actually affect the amount of food you and your children consume?

As a mom and dietitian, I understand the need for parents to feed their kids well while fostering a positive relationship with food.

This relationship is more complicated than the nutritional value of what you serve, however; in fact, it actually begins with your servingware.

If you haven’t thought about it before, then consider it now. Beyond ingredients alone, parents need to think about the ways in which the environment impacts children’s associations with food. Eating off of dishes that we find aesthetically pleasing or comforting can set us up for a sense of satisfaction before even taking a bite off our plate – and the same goes for our children.

When it comes to finding the perfect plates that suit your parenting philosophies and personal styles, consider yourselves covered. These five picks won’t just help to foster healthy attitudes in the kitchen; they’ll also eliminate unnecessary stress by prompting your ever-picky eaters to finish what’s in front of them.

1. The No Fuss Mom: Corelle White Dish

I’ve eaten off of these plates for years! Dishwasher safe and practically unbreakable, there is nothing better than these crisp, white dishes – except, that is, the price!

For a mere $50 dollars, you can purchase a set of eight of these family-friendly plates. Eating off of white dishes creates a colorful contrast with your meal which, based on studies by Dr. Brain Wainsink, lends to eating smaller portions and over time, an easy way to lose weight without consciously dieting.

2. The Eco-chic Mom: Bambooware Santa Barbara Dinnerware

For the environmentally sound mother with a love of anything green, these eco-chic plates fromBambooware are made of bamboo and are decidedly awesome.

Not only are they melamine-free, but these low-impact plates are both reusable and dishwasher safe, making them perfect for every occasion, from family meals to birthday parties and more.

3. The New Mom: Green Eats BPA-Free Kids Dishes

Babies and tots are known for touching, tantrums and throwing, so we’re not exactly serving our little bundles of joy baby food or even finger food off of our finest china. Yet with all the talk and rising concerns about BPA, many parents are hesitant to use plastic servingware, bottles and plates – even if many states, including New York and California, have put BPA-free laws in place.

TheseBPA-free platesfrom Green Eats gives new moms everywhere one thing less to worry about, and are ideal for serving wholesome, sustainable foods to our little ones.

4. The Mom Gone Crazy: Waechtersbach Warehouse Funfactory II Dinnerware

Having a selective, or “picky,” eater can give any mom grey hairs. While eating off of white plates helps to decrease portions consumed, go ahead and apply the opposite logic with these funky, brightly hued dishes. Purchase an entire set of these vibrant plates, one in every color of the rainbow, for variety, fun and for the picky eater, a low contrast combination.

In Dr. Brian Wainsink’s study, people ate more when they were served pasta with red sauce on a red dish and greens on green plates. These low contrast combinations may unconsciously convince your picky eater to nosh on just a few bites more of their meal.

5. The Party Planning Mom: Harvest Table Setting

What can be better than sitting down to a tasty fall meal at a beautifully decorated table? This year, embrace the changing seasons with an aesthetically pleasing dinner table, set for the harvest theme. Choose pumpkin bowls, candles and a fall hued centerpiece to go a step further in creating an environment that fosters an appreciation of feeding and eating.

I personally love the idea of entertaining family and friends, but fall short when it comes to patience and getting the look I want. Use Pottery Barn’s party planning website to learn how to create this warm and inviting Harvest Table Setting.

With your table set and your confidence high, all that’s left now is to decide on what to feed the kids. If you’re looking for ideas and inspiration, be sure to refer to my personal blog, Mom Dishes It Out, where I “dish” on delicious, kid-centric meals and answer real questions posed by real moms everywhere.


This blog was originally posted here.

Greek Yogurt Marinated Chicken

By Laura Cipullo Whole Nutrition Services


To prepare for the upcoming school year, I’ve been trying to focus on finding meals I can make ahead and then have ready to heat and eat during the week.  This yogurt marinade recipe is my recent favorite because in addition to a marinade for chicken, I’ve also used the recipe as a sauce or even dressing for other meals and side dishes. It keeps chicken moist–whether grilled or baked–and is a tangy and fresh compliment to seasonal veggies and sides!



Makes 4 servings (marinates 4 chicken breast fillets)

2 cups Greek yogurt, plain

2 tbsp honey

1 medium lemon, juiced

1/4 cup cucumber peeled and diced, finely

2 medium strawberries diced, finely

1/4 medium onion, diced

1-2 cloves garlic, made into paste

1 tbsp olive oil

salt and pepper



1. In medium bowl, stir to combine yogurt, olive oil, lemon juice and honey.

2. Dice onion, cucumber and strawberry. Paste garlic. Combine all with yogurt mixture.  Season with salt and pepper.

For Marinade: Pour into gallon-sized ziplock to cover chicken breasts and squeeze bag to coat chicken.  Allow to marinade in refrigerator overnight. Grill or bake chicken to desired doneness, checking for an internal temperature of 165F.

For Sauce: Chill yogurt mixture in airtight container and enjoy with veggies, grains, salads or proteins as a dipping sauce or dressing.



Suiting Up For School

By Christie Caggiani, RDN, LDN, CEDRD

Photo Credit: adwriter via Compfight cc
Photo Credit: adwriter via Compfight cc

School shopping. Two words that come with a bundle of emotions, not the least of

which include excitement, frustration, anxiety and anticipation. As parents, it can

give us pause, as we stop for a moment and notice the speed at which our kids are

growing up. It’s amazing how quickly a school year flies, and more amazing still,

how fast summer seems to evaporate. And now it’s time to shop for school

supplies…..and new clothes.

Clothes shopping is one time when we have an amazing opportunity to dialogue

with our children about the normalcy of growth, bodies and change. While our

bodies as adults can fluctuate and continue to evolve, our kids’ bodies are

transitioning at a pretty rapid pace. It’s vital that we know how to support them

when they have questions, and it’s important that they understand we love them as

individuals, not based on any aspect of their physical appearance. And while that

may sound extremely logical, we need to be aware of the subtle messages we send

our kids. Don’t be surprised when they have grown out of their clothes, in many

cases needing new duds from just a few short months ago. Catch yourself before

commenting, “I just bought that. How come it doesn’t fit anymore?” implying that

she’s done something wrong simply by growing.

One of my very favorite articles discusses how to talk to – or not talk to – our

daughters about their bodies. Read on for some inspiration and reinforcement as

you work to support your own growing kids!

How to Talk to Your Daughter about Her Body

Step one: Don’t talk to your daughter about her body, except to teach her how it


Don’t say anything if she’s lost weight. Don’t say anything if she’s gained weight.

If you think your daughter’s body looks amazing, don’t say that.

Here are some things you can say instead:

“You look so healthy!” is a great one.

Or how about, “You’re looking so strong.”

“I can see how happy you are — you’re glowing.”

Better yet, compliment her on something that has nothing to do with her body.

Don’t comment on other women’s bodies either. Nope. Not a single comment, not a nice

one or a mean one.

Teach her about kindness towards others, but also kindness towards yourself.

Don’t you dare talk about how much you hate your body in front of your daughter, or talk

about your new diet. In fact, don’t go on a diet in front of your daughter. Buy healthy

food. Cook healthy meals. But don’t say, “I’m not eating carbs right now.” Your daughter

should never think that carbs are evil, because shame over what you eat only leads to

shame about yourself.

Encourage your daughter to run because it makes her feel less stressed. Encourage your

daughter to climb mountains because there is nowhere better to explore your spirituality

than the peak of the universe. Encourage your daughter to surf, or rock climb, or

mountain bike because it scares her and that’s a good thing sometimes.

Help your daughter love soccer or rowing or hockey because sports make her a better

leader and a more confident woman. Explain that no matter how old you get, you’ll never

stop needing good teamwork. Never make her play a sport she isn’t absolutely in love


Prove to your daughter that women don’t need men to move their furniture.

Teach your daughter how to cook kale.

Teach your daughter how to bake chocolate cake made with six sticks of butter.

Pass on your own mom’s recipe for Christmas morning coffee cake. Pass on your love of

being outside.

Maybe you and your daughter both have thick thighs or wide ribcages. It’s easy to hate

these non-size zero body parts. Don’t. Tell your daughter that with her legs she can run a

marathon if she wants to, and her ribcage is nothing but a carrying case for strong lungs.

She can scream and she can sing and she can lift up the world, if she wants.

Remind your daughter that the best thing she can do with her body is to use it to mobilize

her beautiful soul.

Sarah Koppelkam

How to Talk to Your Daughter About Her Body

The Power Struggle: Kickin' and Screamin' About Food

By Mommy Laura Cipullo RD, CDE, CEDRD

Now it is always a RD’s recommendation to never have a power struggle around food. But what happens when your kid is the one who is running the show? I have seen this with clients, where the kid becomes so picky with the food, the parent obliges. A few weeks ago, I was thinking to myself, was this happening in my home with my youngest son.

School was out. We moved homes on the last day of school and literally left one week later for South Carolina. Billy just seemed off. He had heat stroke one day and as a result hadn’t eaten much or well for a few days. Then when we went on a Pirate Ship tourist trap kind of cruise and the employee commented on his height. Now this is something I am sensitive about. I do wonder if his shorter stature is just him or is it because he is a picky pescatarian. He eats one fish and only some of the time. With all of the emotional change he was definitely being pickier. I got to worrying.

Billy wasn’t even willing to try any foods. I made him a veggie burger with cheese on both sides while I served Bobby his chicken. This was the Bell and Evans Chicken Tenders. Meanwhile at the restaurants, Bobby and I share steak and other normal foods. I thought a veggie burger was a very nice compromise for Billy. Of course he did not agree.

The power struggle began. But I really didn’t want to give up. I hate that it had to come to this but I was legitimately worried about his health. I was not asking him to eat the veggie burger; rather I was asking him to try it. The fact that he would not try it, really got to me and I decided I was not giving in. I was ready to sit with him until he tried the veggie burger.

At first this was a game for him, until he realized I was serious and 45 minutes later still sitting with him. He would leave the table and I would bring him back. The night before he had refused his fish sticks so I was without options. Soon Billy was crying to me. I explained I was concerned and as a parent I would irresponsible to not feed him adequately. Plus I was really worried for his health emotional and physically without proper protein. And that is when he said it!

He said, “Mommy, I will eat chicken.” He whispered it. I said, “Really, you rather eat chicken than a veggie burger?” He was on board with eating Billy’s chicken. So I made him a chicken tender and he ate it. It was a small tender but he was cool with it. And guess what, her ordered chicken tenders the next night at the restaurant. And on Saturday night he ate chicken parmesan at a very fancy restaurant.

Just last week, I retuned from the South. My sister was watching my boys and gave all of the children chicken nuggets. Guess who ate them? Yeah, my Billy. My husband who had not been privy to the power struggle form the week prior told me Billy ate the nuggets without hesitation but later told my hubby that this chicken was not good like ours and was different in texture. He didn’t prefer these. But he did eat them.

Now call me crazy, but Billy grew. This could be coincidental or potentially the result of his new diet. I am grateful for both!!! The growth whatever the reason is timely, because Billy now thinks eating protein means growing tall. It is no longer mommy and daddy just saying it.

I have no idea if he will continue with the chicken. I have no idea if the chicken initiated the growth spurt. I just know that the power struggle was necessary in order to get my very strong willed child to eat something with all 8 essential amino acids. So while I hate that it had to happen, the end result seems to be okay.

I guess I won’t know until he is older and comes home to tell me that I ruined his relationship with food per his therapist. This is a joke of course, but at the same time, my worst nightmare ever. I hope my sharing of this situation can help you to set boundaries around feeding and eating with your own child. I hope you learn from my mistakes and benefit from our successes. Raising kids to have positive relationships with eating and neutral relationships with food is super hard but super necessary for our future generations.

Please let me know if you find this helpful and if you do, please share with your friends. I work with many clients who suffer from eating disorders and this is the last thing you would ever want for your child. Please spread Positive Nutrition and #AllFOODFITS!

Trusting your child’s gut

Photo Credit: Marina K Caprara via Compfight cc
Photo Credit: Marina K Caprara via Compfight cc

By Maria Sorbara Mora, MS, CEDRD, PRYT, RYT

My friend and colleague Joe Kelly recounted a story to me one day about his children. He told me that when his kids started school he noticed that both children complained about their stomachs hurting constantly. After ruling out illness and allergies he sat them down and asked them what they noticed when they would get stomach aches. His children told him that their stomach’s started to hurt before going to school and would feel better when they got home. He realized that his kids were not comfortable in the school system and were having a body reaction. His neighbors were home schooling their children and he decided to do the same. He was faced with others telling him it was a bad idea, that children whom are home schooled lack social skills and that the children would eventually adapt to their environment if he kept taking them to school. Joe did something really, really smart. He trusted his children’s guts and went ahead with home schooling. Both children’s excessive and consistent stomach problems disappeared never to be seen or heard of again. Several years later, Joe says both his children, adults now, are well adjusted, successful and happy.

I wondered to myself how often our children’s body’s communicate to us via their guts and how difficult it might be for a parent to trust them as accurate. But most of us have felt at least once in our lives, something in our guts to be true before our brain could process the situation. Because I’m a nutritionist and a yoga therapist, I am always considering the mind-body connection. I realized that the answer to why Joe’s children’s guts should be trusted lie in the relationship between the Enteric Nervous System (ENS) and the 3rd Chakra.

The Enteric Nervous System is located in the digestive track and is known as the gut’s brain or the second brain. It comprises an estimated 500 million neurons! The ENS was first only thought to control digestion but now we understand that it plays an important role in our physical AND mental well-being. Just like our brain’s in our heads, this system sends and receives impulses, records experiences and responds to emotions. The first brain and the second brain interact and react with each other. However, the ENS can work independently from the brains in our head meaning that information that the gut sends to the brain doesn’t have to come from consciousness. The ENS helps you sense environmental threats and then influences your response. In addition, the gut’s brain is reported to play a role in good and bad feelings. Over 30 neurotransmitters are produced that are identical to those found in the first brain-one of which is serotonin. A whopping 90% of serotonin is located in the gut. Serotonin is the ‘fee-good’ hormone that regulates sleep, appetite and mood. So now we know why Joe’s kids had stomach aches! Their Enteric Nervous system was communicating, from a subconscious place, that something in their external environment was creating stress. Joe’s kids, 5 and 6 at the time didn’t have knowledge of why their tummies ached but their Enteric Nervous system did!

The 3rd Chakra gives us even more information about why Joe’s kids were having this reaction. The word Chakra means wheel or disk. In yoga, meditation and Ayurveda, this term refers to the wheels of energy throughout the body. There are seven main Chakras which align the spine starting from the base of the spine through to the crown of the head. The 3rd Chakra or the Solar Plexus Chakra is located between the navel and the solar plexus. This Chakra governs among other things, the digestive system. The solar plexus chakra regulates how centered we feel during the day in relation to our cognitive emotions. This Chakra, also called Manipura Chakra is all about sensing your personal power, being confident, responsible and reliable. It is the center of self-esteem and governs our sense of self, the power that we have within and over our destinies. When there is injury to the 3rd Chakra, we feel powerless. Our bodies respond to this tension by developing digestive distress or disorders.

Manipur or Solar Plexus Chakra represents ages 6 years to adolescence. This is the time frame when a child begins school and interacts with others such as teachers and friends but their primary influence is still their home. During this time, children must find their own identity within the family. If they are able to develop a sense of self while living in a family system they are able to develop confidence. So now we know why Joe’s children’s stomachs ceased hurting when Joe began home schooling. When Joe’s kids first entered school they may have felt that something wasn’t quite right but remained powerless to change their destinies thus digestive distress ensued. When Joe acknowledged, trusted and acted on what their children’s guts was telling him, his children gained a sense of personal power even though they didn’t cognitively know what was needed. Furthermore, they had space to begin developing the all the confidence and reliability needed to move into their adulthood.

What an amazing example of why it is so important to trust your child’s gut. Next time your child has a stomach ache, suffers from gastric distress or digestive issues, consider that their body is trying to communicate something important that they may not be aware of.