The Diet Doc Red Deer
15 Vath Place T4R 0G2 Red Deer, AB, Canada

If you want to change, be aware of your now... "If you were to approach the Thanksgiving holiday from your current position-- where we consider your here and no...w intentions and have at the forefront your current struggles-- what steps would you take?" In a recent session with my client we were planning how she could take care of herself around the food-centric holiday. In the past it has caused a lot of distress, binge eating, purging, and shame. She was planning on eating egg whites for breakfast, a protein and veggie for a snack, and then have the holiday dinner. Her intentions are on restriction for the body she wants but doesn't have, not on developing a game plan with adequate nutrition, regular meals, emotional self-care strategies, and even backup peeps she can call upon when she may need extra support FOR THE SITUATION SHE IS IN CURRENTLY. It's easy to lose sight of where we are, especially when we're struggling and uncomfortable there. We just want out. We want to feel better now. We don't want to wade through the messy middle. But that space, right here where you're saying, "I don't like this!" is absolutely necessary for your growth and evolution. We can't bypass the unpleasantness and hope to be able to more adequately meet our needs when it gets unpleasant again later on down the road. We need to practice right here. There's a discipline that is required when we're healing, recovering, learning. Not the type of white-knuckled, authoritarian discipline that our western culture promotes, but discipline as an extraordinary concern for mastery with concentration and patience. Recovery with disordered eating and body image distress, for example, requires understanding and compassion for our current state. When we put our attention here, we can methodically build the skills we need to eventually be...there. Registration is open now for 5 Weeks to F.I.T.- Body Image Bootcamp! Engage in a disciplined practice with me to understand and meet yourself where you are, while learning brain-based skills for developing a more intentional, functional, and transformational relationship with your body. Link in bio! www.thedietdoc.com/bodyimage

Sassy Chicken Lasagna, Your 2020 Diet Doc Weekly Recipe! https://thedietdocreddeer.com/sassy-chicken-lasagna A dish the whole family will eat with you! It has such a fun blend of spices, that sassy or badass comes to mind! The cayenne pepper certainly gives it a special kick and you can most certainly leave it out if that’s not your thing. One of my goals in bringing these recipes to you each week is to create meals that promote families and friends eating together! I...’ve served these meals to friends and family all year and no one has said, OMG, this is terrible. Not to my face anyways Often, we get caught up in the belief that we need to be eating totally different foods to be on track with our health and nutritional goals AND this is just not the case. Eating separately can be very lonely, and it can make us feel very alienated and disconnected from others. Eating together AND eating the same foods, we are able to feel more connected and have that felt sense of belonging. As a Diet Doc Motivational and Mindset Coach, one of the first things I learned was that having that felt sense of connection is one of our 3 Basic Psychological Needs AND when this need is supported, we flourish! What a great way to help support this need. Enjoy and Love the Food You’re Into! See more

Crispy Cheesy Baking Powder Biscuits, the #40th Diet Doc 2020 Weekly Recipe! https://www.thedietdocreddeer.com/crispy-cheesy-baking-powd I couldn't do a Soups & Stews Series without adding a rich, flakey and crispy, cheese biscuit to go along with them. Have as a snack or add to any meal.... These are low in saturated fats and a great source of Protein Calcium Fibre Enjoy and Love the Food You're Into! Check out all the Soups, Stews & Weekly Recipes Here https://www.thedietdocreddeer.com/articles

My husband asked what my 2020 Diet Doc Recipe was going to be this week, and I replied Split Pea & Ham Soup. He said, you know that soup never looks very appetizing but always tastes really good. Then I showed a bowl of this and his eyes shown It's so clear to me that we eat with all of our senses. If something looks aesthetically pleasing, we will want to eat it. Even if it's healthy Here's Your 2020 Weekly Recipe! https://www.thedietdocreddeer.com/hearty-split-pea-h...am-soup An Easy to Make Crockpot Heart Soup Each Cup is Packed with Protein, Fibre, Vitamins & Minerals Gluten Free Dairy Free Enjoy and Love the Food You're Into!

I like making these because it’s just to say, Chicken Chimichangas, makes me feel like dancing! Salsa Anyone? Your Diet Doc Red Deer 2020 Weekly Recipe https://www.thedietdocreddeer.com/chicken-chimichangas... Always a fan favourite, super versatile and fun to eat. You can dress this spicy baked burrito up any way you want to. Enjoy and Love the Food You’re Into! See more

Fall In Love Chicken Stew You'll be Thankful you Did! https://www.thedietdocreddeer.com/fall-in-love-chicken-stew Your Diet Doc Red Deer 2020 Weekly Recipe! ... Have a Wonderful Thanksgiving and May Your Time with Family be Extra Warm and Special! Enjoy and Love the Food You're Into

Are you trying to change how you feel on the inside by trying to change your outsides? When I was 19, 96 lbs, exercising 3x a day and eating a third of what I d...o now, I was numb. I didn't want to feel because I didn't know what to do with all the emotions stirring inside of me. A second year college student I was confused about what to do with my life. I had just been told I probably couldn't be a singer as a career. I had just been told by the boy I loved that he didn't feel that way about me, and oh by the way, I should probably be thinner if I was going to pursue exercise physiology. I was unable to reconnect with my dad whom I had a distant relationship with. I felt a lot. I felt too much. And singing, which I stopped doing, was my unknown outlet. It allowed me to explore those emotions. I say unknown bc I never thought about it as a stress reliever or anything of the sort. It was just what I did. And when I did sing, I felt everything! Like my body became a reservoir of everything beautiful. Without it, my feelings had nowhere to go. I didn't know how to hold them. So I projected them onto my body. This wasn't conscious at the time. I moved toward what felt controllable in a world that felt uncontrollable and incapacitatingly uncertain-- exercise and food. And I saw my body change. At first I felt like I'd figured something out. I felt righteous almost. Smart. But it wasn't long before my world became very small. And as I became smaller, so too did my dreams, my desires, my hunger for exploration, and my interests. In my upcoming talk we'll explore how struggles with food and body keep us playing small, and I'll share the 3 keys we need to rebuild our relationships with food. We need well-fed women in this world...not numb, unemotional, energy less bodies. I hope you will join me and the other presenters for the Female Fitness Summit, coming soon! Watch for registration details!

Relax and Enjoy a Cup of Creamy and Savoury Soup, Enriched with a Blend of Indian Spices! Roasted Acorn Squash & Sweet Potato Soup https://www.thedietdocreddeer.com/roasted-acorn-squash-swee #DietDocRedDeer2020Recipe #StewsandSoupSeries... #EnjoyandLovetheFoodYoureInto #Vegan #Nutrientdense #harvest2020 See more

Your 2020 Diet Doc Weekly Recipe, Savoury Swedish Meatballs with a Creamy Gravy Sauce! Both infused with a blend Allspice and Nutmeg. https://www.thedietdocreddeer.com/savoury-swedish-meatballs One thing I've enjoyed about creating these weekly recipes is that it's allowed me to add some really great Herbs and Spices to my spice cabinet. Plus it's made use of all the ones I have never used. Variety really is the spice of life! ... Herbs and Spices are key to creating delicious meals without adding extra calories. Fun Fact The difference between an Herb and a Spice is that an Herb is from the leaf of a plant (Cilantro & Mint) and a spice is from the root, stem or seeds (Garlic & Turmeric) Enjoy and Love the Food You're Into! P.S. Check out all 43 Weekly 2020 Recipes Here! https://www.thedietdocreddeer.com/articles

Get a Taste of Fall and Warm Up with Your 2020 Diet Doc Red Deer Weekly Recipe! Country Harvest Stew https://www.thedietdocreddeer.com/country-harvest-stew --- Crockpot friendly and filled with all the nutrients & colours that autumn gives us ... -- Enjoy and Love the Food You’re Into See more

Your Diet Doc 2020 Weekly Recipe and Newest Addition to the Fall Soup & Stews Series! ....named by the first taste tester, AKA my husband Kickass Corn & Chicken Chowder https://thedietdocreddeer.com/kickass-corn-chicken-chowder... Put this one on your list of soups to make this fall. It was a big hit in our home this week! Who knew you could make a creamy & hearty soup that is still heart healthy? It's also filled with diced back bacon, red pepper and potato. Enjoy and Love the Food You're Into

The Soups & Stews Series Continues! Stuffed Bell Pepper Soup, Tastes Just Like it Sounds! Check out the Diet Doc Red Deer's 35th 2020 Weekly Recipe of the Year! https://www.thedietdocreddeer.com/stuffed-bell-pepper-soup... Boost your immune system with this soup! It's loaded with Vitamin C and the antioxidant, Lycopene. Enjoy and Love the Food You're Into!

The Diet Doc Red Deer is Looking Forward to the Fall & to Heading into a Soups & Stews Series! The 2020 Weekly Recipe, Creamy Bacon Cauliflower Soup https://www.thedietdocreddeer.com/creamy-bacon-cauliflower- Hearty... Full of nutrients Full flavour Easy to make Savour Each Spoonful & Love the Food You’re Into!

Make Your Own Margarita Flatbread! This Weekly 2020 Diet Doc Red Deer Recipe is one you may want to try https://www.thedietdocreddeer.com/margarita-flatbread Have as a meal or make as a delicious appetizer ... Enjoy and Love the Food You're Into!

Are there any foods you eat that you’re just not enjoying them anymore? Maybe it’s Tuna? The 2020 Summer Salad Series Recipe of the Week is, Tuna Salad with a Tangy Twist! ... https://thedietdocreddeer.com/tuna-salad-with-a-tangy-twist ---- I actually just introduced tuna back into my nutrition. 30 years ago, when I first started to weight train (yes it’s been that long!) I ate cans of tuna every day! It was affordable and what I thought to be a bodybuilder’s food. Well part of that may be true, it led to Too Much of a Good Thing, Being Too Much! I became all tuna’d out! Done, Done & Done! Not to mention that, due to the mercury content, having it more than 2-3 times a week can be harmful. In order to reintroduce tuna, I needed to get creative on how I was going to enjoy it again. This tangy recipe works because it’s super versatile and tasty! I had to do this with oatmeal too, that’s a whole other story and recipe. ----- Whether you’re a seafood lover or not, it’s great to reflect on what foods you are enjoying and what ones are just not doing it for you anymore. It’s okay to divorce them for a while. Enjoy and Love the Food You’re in!

LET IT RAIN: A 4-STEP PROCESS FOR MEETING EMOTION (Navigating Emotions Part 4) Dr. Kori L. Propst Kori L. and I discuss the details of the 4-step RAIN process: R: recognize... A: allow and accept I: investigate internally N: nurture Practicing this process is a great way to develop interoceptive awareness. For those who struggle with eating issues, this is an important concept. Each emotion creates a body state that is felt by the senses, just like hunger, temperature, pain, or the urge to urinate. By getting in touch with and practicing noticing and accessing our internal body states, we can better understand and respond more skillfully to our internal signals. Developing adaptive methods of responding confers many health benefits including reduced stress, enhanced mind-body connection, greater self-esteem, greater body appreciation, and lower disordered eating.

Rid any Guilt or Shame and Go for the Breaded Crispy Chicken! Your Weekly 2020 Summer Salad Series Recipe Pina Colada Chicken Salad https://www.thedietdocreddeer.com/pina-colada-chicken-salad -----... Have you been staying clear of foods that are breaded, due to thinking that they are going to be too high in fat, full of calories and blow your nutritional goals? A lot of times we can feel completely derailed when we allow ourselves to have what we may tend to think as ‘Forbidden Foods’ or ‘Bad Foods’. Is there really such a thing? I sincerely believe all foods should be on the table AND we need to be able to eat the foods we love and enjoy. This food freedom is what will keep you feeling less deprived, more sustained and feeling supported. ----- Yes, a lot of restaurant or boxed foods, like breaded chicken burgers or fingers, will have a higher fat coating and are deep fried in oil; making them much more calorie dense, less heart healthy and less nutritious. (You may choose this from time to time and that’s okay in moderation too!) The truth is, when it comes to eating for health, it really depends on what ingredients are used and how the foods are prepared. Shift the way we think about forbidden foods, by shifting the way we think about cooking! 4 Ways to Keeping Breaded Foods Delicious, Nutritious & Heart Healthy Pay Attention to Ingredients and Nutritional Facts Labels. Choose Lean Sources of Protein to Reduce Saturated Fats. Bake Instead of Deep-Frying Foods. Make this Recipe, the Work is Already Done for You! Enjoy and Love the Food You're In!

80% of 10-year old girls have engaged in dieting behavior. Excuse me? Let's consider the influences that would promote a diet for someone so young. Social med...ia: a client of mine shared that her 8 year old uploaded her face to some site to have her beauty rated by her peers. Outside of online, if a girl's peers are appearance focused, they are likely to be preoccupied by this too. Parental/family comments & behaviors: it is not okay for family members to grab a child's body parts & say things like, "you better watch out!" or "you might wanna start cutting back on the desserts!" I'm not making this up. My clients have shared what their daughters have been subject to. Our bodies are not for public consumption. Tack on the parental comments made about their own bodies or food habits: "I can't eat that!" or "That's going to go straight to my hips!" or "No way I'm eating that-- I don't know what's in it!" There is often unrecognized fat phobia involved. Cultural beauty ideal: the average American woman is 5'4" and weighs 144+ lbs. The average model is 5'20" and weight 110. And even though girls recognize that focusing on physical appearance is wrong, 60% of girls age 13-17 in a survey of 1000 Girl Scouts (2010) (who would presumably be taught about developing inner strengths & self-worth coming from within) compare themselves to fashion models. Involvement in a weight-centric sport where coaches are promoting thinness and intentional weight loss. Friends, I grew up in a household that did not demonize foods. My mom was never dieting. My friends didn't chat about weight. But I was a high-achieving, people-pleasing, perfection-driven young woman, & I ended up with anorexia. But I firmly believe that learning how to lift & feel strong was a resource I had to rely upon as I recovered. And lifting unattached to achieving a certain aesthetic. If you're a parent to a young one, pay careful attention to what you are doing(& not doing), saying(& not saying). Dads, you are extremely influential, & your words will live in your children's minds for eternity. First, may we take a long hard look at what we're personally believing and the harm we may be causing.

Your Weekly Diet Doc Red Deer 2020 Recipe and Summer Salad Series just got a Little Cooler! ---- Add a little colour, cool off and revitalize with the Refreshing Cucumber-Watermelon Salad with Goat Feta Cheese and Fresh Mint https://thedietdocreddeer.com/refreshing-cucumber-watermelo... ---- Watermelon is excellent for staying hydrated it's full of antioxidants AND a great source of Vit A, B6 & C! ---- Enjoy and Love the Food You're In! See more