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14651 Dallas Parkway Suite 134
Dallas, TX, 75254
(817)454-4801

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3 Creative & Healthy Lunch Ideas

January 7, 2019 Casey Bonano

Creative And Healthy Lunch Ideas - Casey Bonano RD, LD, CEDRD, Dallas Nutritional Counseling #healthylunches #lunchideas #lunchbox #lunchtime #worklunch #dallasnutritionalcounseling #caseybonanord #dallasdietitian #dallasrd #nutrition #intuitiveeating

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In Cooking, Food, Nutrition, Lunch, Meal Prep Tags Food, Lunch, Lunch Ideas, Meal Planning, Nutrition, Casey Bonano RD, Healthy, Healthy Lifestyle
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Are you tired of dieting, feeling hungry, and hating the way you look? My new ebook, The Food Freedom Guide, walks you through letting go of diet culture, normalizing your eating, and improving your body image. Click to get more details and purchase your copy.

Are you tired of dieting, feeling hungry, and hating the way you look? My new ebook, The Food Freedom Guide, walks you through letting go of diet culture, normalizing your eating, and improving your body image. Click to get more details and purchase your copy.
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REPOST: @theempoweredtherapist Perfectionists are often praised for their work ethic and outcomes, they are rewarded for their tireless efforts, and they are likely to feel a boost in self-esteem when others notice their willingness to push themselves aside in order to maintain impossibly high standards. Perfectionism is seen as an asset rather than a coping skill, and this warrants some attention.⠀ ⠀ The dark side of perfectionism is that perfectionists often ignore their own needs, wants, and desires to 'look as if' they have it all together. I often refer to this with clients as hiding in plain sight, wherein no one can see the pain if you are wearing a mask that says, "look at how accomplished I am, nothing could be wrong over here". This mask is reinforced in our production and achievement culture, and people learn that it is advantageous to keep working harder and harder, and keep doing more and more. ⠀ ⠀ Ignoring one's needs, wants, and desires is a trauma response. If I focus outward on doing, rather than inward on healing, then maybe the pain won't feel as real, maybe the pain won't be seen by others. Of course, perfectionism keeps us isolated, because people believe they can't measure up, so they don't even try. Perfectionism inadvertently elevates us above others, because when we are perfect we cannot show vulnerable emotions as it is just too risky, so people see us as having no fear, no pain, no flaws.⠀ ⠀ Perfectionism is a coping skill, and the overfunctioning associated with it keeps us from being embodied and feeling the range of our feelings. Perfectionism tells us that vulnerability is weakness, that healing is not necessary, that slowing down and resting means we are less worthy. ⠀ ⠀ Perfectionists, you are valuable just as you are, without achieving, doing for others, or constantly producing. Your pain is valid and real, and deserves to be felt.⠀ ⠀ To those of you stuck in a perfectionistic cycle, believing that you have to achieve more and rest less, I see you.
Y’all I created a shop! ⠀ ⠀ You know when you have a million things to do and then somehow you get down a rabbit hole of a thing that is productive, but maybe not really top priority? Hmm, maybe I do have a nine wing after all 🤔 Yeah that’s what happened with this shop, and I’m so glad it did. I really have enjoyed being creative.⠀ ⠀ What you can find in the shop:⠀ 1️⃣ Non diet, anti diet, and fat positive swag including coffee mugs, stickers and buttons.⠀ 2️⃣ Enneagram gear including stickers, coffee mugs, pins and notebooks.⠀ 3️⃣ HAES coffee mugs, buttons, and stickers.⠀ 4️⃣ Plus more...I’m constantly creating new items. It’s so fun! ⠀ ⠀ Click the link in my bio to check it out. Also our Friday enneagram workshop still has a couple seats left, make sure to register before it sells out. ⠀ ⠀ #enneagram #enneagramjourney #enneagramtypes #enneagramcoach #enneagramlife #enneagramforhealing #selfimprovement #selfhealing #selfdiscovery #selfawareness #selfhelp #dallasdietitian #dallasnutritionalcounseling #caseybonanord #mentalhealth #mentalhealthmatters #selfacceptance #enneagram1 #enneagram2 #enneagram3 #enneagram4 #enneagram5 #enneagram6 #enneagram7 #enneagram8 #enneagram9
Intermittent fasting is restriction. You can call it a diet or a lifestyle, but it’s another form of restriction.⠀ ⠀ Things you should know about IF:⠀ 1️⃣ Any time you restrict a certain food or total food intake, you are more likely to crave and/or overeat food later (maybe that day, the next day, week, or month) ⠀ 2️⃣ If you go long periods of time without eating your metabolism will slow down ⠀ 3️⃣ Your body is in starvation mode, it doesn’t know you did it on purpose. Whether you are stranded in a desert or you are purposefully restricting, your body doesn’t know the difference. Biologically it is the same. ⠀ 4️⃣ There is little to no published data linking IF to clinical outcomes. ⠀ 5️⃣ One study demonstrated that rodents that limiting feeding to normal nighttime hours improved metabolic profiles...here’s the kicker...RATS USUALLY EAT AT NIGHT. So if we look at normal rat behavior and compare it to normal human behavior we could gather that what the study is really saying is that each species should just eat during normal eating times.⠀ ⠀ Tired of jumping from diet to diet, from one set of food rules to the next? Check out my new ebook #thefoodfreedomguide by clicking the link in my bio.
I’m being a smart*ss, but it really does come from a plant, so I think it’s a little hypocritical to preach “eat more plants” and then not include sugar. ⠀⠀ ⠀ I get it, I get, it goes through this whole long process to eventually end up at our table, but did you know that all the negative publicity and research saying sugar is bad is a result of starvation/restriction. That’s right, when subjects are fully nourished they do not exhibit addictive behaviors with sugar. These behaviors are exhibited when subjects are underfed, restricted, or deprived of food. ⠀⠀ ⠀ When our body is deprived of it’s preferred fuel (carbohydrates), the body is going to attempt to get the simplest version of that fuel - sugar is a simple form of carbohydrate, making it a very easy fuel source. Our body is attempting to get a quick, easily broken down form of carbohydrate in order to fuel the body. It’s trying to save you! ⠀⠀ ⠀ Viewing sugar as neutral is the key to eating sugar in normal quantities. Normal = a typical amount individualized person to person. When we limit or deprive ourselves of a certain food, we are more likely to crave that food and over eat that food.⠀⠀ ⠀ II know so many people feel addicted to sugar, and that feeling is valid. Once you normalize sugar in your life, the addictive feeling extinguishes. Double tap for #allfoodsfit mentality.
Y’all I wrote an ebook. It’s also in kindle format, and I am in the process of getting it printed in paperback! Have you read it yet? Let me know in the comments what you thought about it. ⠀ ⠀ 5 Components of Food Freedom:⠀ 1️⃣ Allowing yourself to eat the food you enjoy without guilt or shame, based on your body’s internal cues.⠀⠀⠀ 2️⃣ Engaging and interacting with food in a way that is life enhancing.⠀⠀⠀ 3️⃣ Disregarding arbitrary rules, guidelines, suggestions, gimmicks, diets, lifestyle changes, in order to understand what habits with food serve you and your life. 4️⃣ Understanding the internal motivation or emotion behind behaviors with food, why or why not you’re eating, and effectively using this information to address what’s really going on⠀⠀⠀ 5️⃣ Learning to honor you body through movement and increasing appreciation for your physical form.⠀⠀⠀ ⠀ I know it can sound too good to be true, but I see it every day in my office. Are you ready to drop diet culture? See the link in bio for more information or to purchase your copy. #thefoodfreedomguide
We are so close to selling out, but a handful of seats are still available! ⠀ ⠀ Join me (dietitian/Enneagram 1), Whitney Russell Stabile (therapist/Enneagram 1), Angela Prior (licensed social worker/Enneagram 7) as we embark on an Enneagram Journey towards #selfawareness and #selfimprovement . ⠀ ⠀ Event details:⠀ 1️⃣ Friday October 18th 9 am to noon⠀ 2️⃣ CEUs provided ⠀ 3️⃣ Breakfast, beverages, and snacks provided⠀ 4️⃣ 2 experiential components⠀ 5️⃣ An overview of each numbers strengths and obstacles⠀ 6️⃣ The majority of the time will be spent on tools for growth⠀ 7️⃣ Lots of pop culture references thrown in for fun because it’s good to not take ourselves so seriously⠀ 8️⃣ Everyone gets enneagram swag! ⠀ ⠀ Click the link in my bio to purchase your ticket! Only 10 days left to register!⠀ ⠀ #enneagram #enneagramjourney #enneagramtypes #enneagramcoach #enneagramlife #enneagramforhealing #selfhealing #selfdiscovery #selfhelp #dallasevents #dallasdietitian #dallasnutritionalcounseling #caseybonanord #mentalhealth #mentalhealthmatters #therapyiscool #therapy #therapist #womenempoweringwomen #feminist
Happy October also known as the month where everyone freaks out about eating candy. ⠀ ⠀ 5 Truths About Candy:⠀ 1️⃣ You body can use candy for fuel, it even has vitamins in it⠀ 2️⃣ You are not a band person for enjoying candy, this month or any other month⠀ 3️⃣ You are not actually addicted to sugar, but I know you feel addicted to sugar⠀ 4️⃣ The research about sugar addiction is based on restriction and there was no correlation when the subjects were not starved. Meaning...we will binge on anything if we are starved, not just sugar.⠀ 5️⃣ Giving yourself full permission to eat candy will actually allow you to stop over eating candy⠀ ⠀ Need more tools? I’ve written all about surviving the #halloween candy bowl...head over to the blog to read the whole article. ⠀ ⠀ [image: pink, yellow, orange, and red starburst candy laying on a counter top]⠀ #dietstartstomorrow #dietsdontwork #dietingsucks #dietingproblems #riotsnotdiets #dietstartsmonday #nomorediets #foodfreedom #healthylifestyle #healthyliving #healthychoices #healthymind #healthybody #womenempoweringwomen #nondietapproach #nondietdietitian #intuitiveeatingofficial #intuitiveeatingjourney #intuitiveeating #losehatenotweight #antidiet #flexibledieting #caseybonanord #dallasnutritionalcounseling #womenshealth ⠀
The body is dynamic. ⁣⠀ The body is resourceful.⁣⠀ The body is resilient. ⁣⠀ ⠀ Everything that the body does, it does to try to keep you alive. It may not always be what you had in mind, but it's on your side. Comment below with how you will honor your body today. ⁣⠀ ⠀ [image: two hands holding dirt with a small plant, a blue box with white font stating, I know you feel like your body betrayed you, but it’s trying to keep you alive]⠀ #intuitiveeating #dallasnutritionalcounseling⁣⠀ #balancednotclean #caseybonanord #bodyacceptance #bodytrust #edrecovery #eatingdisorderrecovery #edwarrior #eatittobeatit #recoverywin #intuitive #bodyconfidence #joyfulmovement #nourishnotpunish #bodyimage #bodyfunction #allbodiesaregoodbodies #allbodiesarebeautiful #foodfreedom #thefoodfreedomguide #bopo #fatpositive #bodypositivity #bodylove
Dieting and other mass nutrition efforts have come up with varied ways of teaching “portion control.” Time and time again people fail to stick to these forms of portion control due to the amount of time it takes to learn these systems, the amount of time it takes to prepare foods adhering to these systems, incompatibility with your lifestyle, and continued feelings of hunger. ⠀ ⠀ Eventually, the time, effort, or hunger will cause you to stop altogether. ⠀ ⠀ These systems don’t allow for varied nutrient and caloric intake, and they are based on our average daily needs, but our body doesn’t work like this in real life! Day to day, our bodies need slightly different amounts of nutrition, and these systems function based on the idea that the body needs the same amounts of nutrition. ⠀ ⠀ This thought process is not completely flawed when it comes to science on paper, but our bodies are much more dynamic than “calories in versus calories out.” Our average needed intake is not the same as our day-to-day needed intake.
Y’all, did you know I wrote an ebook?! ⠀ ⠀ Yep, I basically took all my insta content and the content you would have access to in the first handful of in-person sessions and created a resource specifically for YOU. ⠀ ⠀ My ebook is a great jump start to #intuitiveeating and #healthateverysize with tons of exercises and concrete skills to help improve your eating and how you feel about your body.⠀ ⠀ It’s amazing how many of us feel trapped by our relationship with food and weight. There aren’t many #nondietapproach resources, which is exactly why I wrote #thefoodfreedomguide . Learn more about the book or purchase a copy by visiting the link in bio.⠀ ⠀ [image: two women in sweaters holding an iPad with an ebook cover of The Food Freedom Guide]⠀ #dallasnutritionalcounseling #nondiet #riotsnotdiets #intuitiveeating #nondietapproach #nondietwarrior #caseybonanord #allbodiesaregoodbodies #losehatenotweight #balancednotclean #foodfreedom #antidiet #mindfuleating #intuitiveeatingjourney #bodylove #edwarrior #dietculture #dietculturedropout #intuitiveeatingofficial #balancedlifestyle #allfoodsfit #fatpositive #mentalhealth #mentalhealthtips #healthyeating #healthylifestyle #eatingdisorderrecovery #dietitianapproved
I know, you started all this because you thought it would allow you to finally feel in control of your food or your body. Maybe you thought it would allow you to control your results. ⠀ ⠀ Eventually, you reach a point where you no longer are in control of the behaviors...the behaviors control you. You find that the frequency and intensity of the behaviors must increase to get the same effect. Maybe the more you engaged in these behaviors, new more complicated behaviors popped up. Maybe you even got to a point where you wanted to stop, but found that when you tried you really struggled to know what to eat or how much to eat. ⠀ ⠀ Does this sound familiar? Are you ready to figure out how to let go of these unhelpful behaviors and find food freedom? Check out my new ebook #thefoodfreedomguide by clicking the link in my bio. ⠀
It’s that time of the week again...double tap if you love meal prep Saturdays here on the gram.⠀ ⠀ This week we have wraps 2 ways and me versus a stubborn pickle jar. 😂 First wrap is turkey, soppressata, mayo, mustard, and lettuce and second wrap is peanut butter and jelly. Sides are sliced cucumber, strawberries, pickles, and a little snack mix with peanut butter covered pretzels, chocolate covered almonds, and dried apricots. ⠀ ⠀ Also check out my new @stasherbag this is the first week I used them, and I really like how durable they are, but I’m nervous about washing them. I will keep you posted on how that goes. ⠀ ⠀ Anybody have meal ideas for next week? Share in the comments so everyone can benefit from your genius.⠀ ⠀ Are you ready to stop worrying about what you eat? Check out my new ebook #thefoodfreedomguide by clicking the link in my bio
REPOST @mysignaturenutrition : There’s NOTHING helpful about weight stigma.⠀ .⠀ It doesn’t improve health- in fact it does the opposite. It increases mortality and “The more people reported experiencing weight based discrimination or were concerned about being stigmatized because of their weight, the poorer their self reported physical health.” On top of that, research suggests “that the stigma associated with weight is more harmful than the actual weight itself.” (Papadoplous, 2015).⠀ .⠀ So as @thefuckitdiet said “If you care about health- then you need to care about weight stigma. If you care about social justice you need to care about weight stigma.”⠀ .⠀ What else would you add?
Double tap if you can believe this meal took me 15 minutes.⠀ ⠀ Recently in my stories, you may have seen my #traderjoes grocery haul, which included some of my all time favorite TJ items. One of those items was their vegetable fried rice. I simply added chicken and broccoli to round it out. AND, you’re in luck because I’m sharing exactly how to recreate it. It’s so simple, I promise. ⠀ ⠀ Cube chicken and place in a large bowl. Add salt, pepper and about a 1/4 cup soy sauce. Heat oil (peanut, sesame, vegetable, or canola) over medium high heat and add chicken. Sauté chicken until cooked through, turning occasionally. Add broccoli and sauté for a couple minutes. Add Trader Joe’s vegetable fried rice blend. Sauté for a couple minutes, stirring until evenly mixed. Serve and enjoy. ⠀ ⠀ What’s y’all favorite Trader Joe’s item? Let me know in the comments.⠀ ⠀ [image: a hand holding a white bowl with chicken fried rice]⠀ #weeknightdinner #weeknightmeals #weeknightmeal #homemade #mealprep #meal #mealideas #easymeals #easyrecipes #recipe #healthyrecipes #dallasnutritionalcounseling #easydinner #dinnertime #dinnerdate #familydinner #healthylifestyle #caseybonanord #dietitian #dietitianeats #allfoodsfit #intuitiveeating #dinner #dinnerideas #traderjoesfinds #grocery #groceryshopping
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