Lauren Cadillac, RD, CPT

06/29/2024

But where is the lie….

Repost

04/11/2024

🫠🫠🫠 Anyone else??

I’m currently revisiting the book Self-Compassion by Kristin Neff. I highly recommend it for anyone that is healing their relationship with food, or honestly for anyone that is hard on themselves for any reason. You know… that inner voice that says:

“Why did I eat all that I’m such a pig”
“Everyone else has this figured out, what’s wrong with me?!”
“I’m such an idiot!”

It’s funny, I felt like I had a handle on that as it relates to food but learning to be self-compassionate as I navigate motherhood, that’s a whole other story 😂

Reminder we’re all figuring it out, we’re all human and we’re all doing our best 💕

Repost

03/13/2024

What else would you add to this list? 👇🏼

Food is such an important part of every culture. We celebrate with food, we show love with food, we form precious memories around food ❤️

When you live in fear of calories or points, all of these special moments become tainted with guilt and shame.

It’s hard to stay present and really enjoy what’s happening when you have a voice in your head telling you how bad xyz is or how many points it is or how much you’ll have to work out tomorrow. Have you been there??

If you’re in that place right I have so much compassion for you. I want you to know it’s possible to get to a place where food is just food. It’s still amazing and wonderful but it’s not EVERYTHING. It’s not all-consuming.

If you’re looking for where to start, click the link in my bio for free resources, downloads, courses and more 📲

08/27/2020

08/27/2020

05/01/2020

Grab this freebie - 4 Steps Toward Body Respect

https://mailchi.mp/3ba43fddca91/bodyrespect

04/23/2020

https://gum.co/QmFQX

I just launched The Feel Good Mentality Workbook!!!!

For the price of a sweetgreen salad you'll get a 34-page downloadable/fillable PDF workbook!

You'll explore your thoughts and beliefs and the role they play in healing your relationship with food and body

First 25 people get 25% off with the code FEELGOOD25

Enjoy!

01/14/2020

01/14/2020

Are You An Intuitive Eater????

https://www.fyrebox.com/play/are-you-an-intuitive-eate_KBe5269kJ

This quiz is adapted from Tracy Tylka's research on Intuitive Eating. Answer "yes" or "no" for each of the statements below.

11/26/2019

https://www.popsugar.com/fitness/what-not-to-say-people-dieting-during-holidays-46951413

Dietitian Lauren Cadillac explains why you shouldn't discuss dieting with people who are on diets or trying to lose weight, especially during the holidays.

09/04/2019

Honored to be mentioned on this list! Thanks PopSugar Fitness https://www.popsugar.com/fitness/Trainers-Dietitians-Instagram-46569587 -46569708

There's a lot of information on the internet, both good and bad; and on social media, you'll find so-called "experts" touting their ability to help

09/01/2019

I’m not saying to go binge drink all day and eat funnel cake for breakfast lunch and dinner (though you could if that’s your jam) but don’t let food or dieting for weight loss take you away from creating memories🙅🏽‍♀️

You aren’t a bad person for enjoying an ice cream cone🍦 You don’t need to work off the burger you ate last night 🍔 You’re allowed to pick foods you enjoy and eat them without guilt.
As always though, try to do what makes you feel good physically AND mentality a majority of the time. Sometimes that means feeding your soul and enjoying an ice cream cone with some rainbow sprinkles (which I think will be on the menu for me tonight 😎).
Nick and I are down in Rehoboth Beach, which is where I spent my summers as a kid. It makes me so freaking happy to be able to enjoy our time down here without worrying about packing my meals or tracking my food.
What are you up to this Labor Day weekend??

08/24/2019

Keep it simple. Happy Saturday ❤️

08/22/2019

💥💥Take the challenge for chance to win one of the latest training or running sneakers by Reebok💥💥
• • •
All you have to do is post a video of you completing ANY workout and tag and a friend who you want to challenge 💪🏼
👇🏼
& you guys are up!

08/21/2019

Tag a hungry friend 😂🙌🏼
I’m sure my fellow dietitians get this question a lot, along with a few others that are not so cut and dry. “Are carbs bad?” “Is this good for me?” “Is keto healthy?” “Why am I always hungry??”
We are complex beings!! The answer to these questions can be complex too!
So many things could cause hunger from the content of your diet, to medications, sleep, or hormones. For a lot of people, it can just simply be from undereating - hunger is NOT a bad thing.
If you do feel like you’re eating “enough” but still feel excessive hunger and can’t pinpoint what the cause might be, it can be helpful to work with a professional to identify the issue and address it properly. Click the link in my bio if you’d like to work together ❤️

08/11/2019

Tag a friend ❤️

08/09/2019

Save this post, send this post, reread this post but also note my use of “oversimplified”
Our relationship with food is a VERY complex thing. Our upbringing, accessibility, socioeconomic status, stress levels, past medical history, dieting history & a bunch of other things contribute to why we eat the way we do.
Use this infographic as a guide but not a substitute for individualized care.
1) STOP RESTRICTING - binging is a normal response to dieting and restriction. Ever feel like “something comes over you & you can’t control it”? Yeah that’s your body being like step aside honey, I’m taking the wheel. It kicks into overdrive to save your life.
2) Notice your hunger & fullness cues. When we get TOO hungry, we end up eating veryyyy quickly. This usually leads us to eat beyond comfort. Scroll through my feed for “Hunger Fullness Scale” for more info on this.
3) Manage your stress & anxiety & tend to your self care! Pay attention to how you are FEELING & what you actually need in that moment. Do you need comfort? Could you call a friend. Are you bored? Could you go see a movie or plan something to do? Do you need to relieve stress? Could you journal, take a warm shower, meditate? It is OKAY to use food for comfort occasionally - it IS a coping mechanism that makes you feel better. But if it’s the only coping mechanism you have, problems arise.
4) Identify your triggers & what leads to a binge. Assess the situation & ask if there is something you can do to either avoid the situation or get out ahead of the binge before it happens. .
5) Have a back up plan. If you can identify what triggers a binge or that feeling when you know it’s coming on, you have a better chance of being prepared. What other things could you do instead?? Stay out of the house? Invite a friend over? Take a yoga class?
6) Remind yourself you are not alone & seek help! SO MANY PEOPLE STRUGGLE WITH BINGE EATING -
you are not weird or gross or a monster (phrases I used to tell myself) You are binging for a REASON, & if you need help identifying that reason / working through it I HIGHLY suggest getting help. If you’d like to work together click the link in my bio

08/07/2019

How do you measure success??🤔🤔
I like to measure my clients progress and success by more important measures of health than weight and inches.
Sleep, mood, energy, relationship with food, relationship with yourself, relationship with those around you, the amount of peace you feel, the amount of joy you experience.
These are the things we want to improve. These are the things EVERYONE WANTS - Everyone wants to FEEL GOOD! Approaching it as weight loss first, feel good second is BACKWARDS.
Nutrition can and should be something ENHANCES your life, not takes away from it. The Feel Good mentality focuses on MAKING HEALTHY BEHAVIOR CHANGES, rather than just “weight loss”
To learn more or to schedule a free discovery call, click the link in my bio📲

08/02/2019

Letting go of the scale is SO important when trying to heal your relationship with food ⚖️
Although we might be weighing ourselves in an attempt to improve our health and control our weight, it sets the stage for overeating and weight GAIN.
Do you weight yourself daily? What would it take to give that up? Tag a friend who would find this helpful❤️ @ New York, New York

07/15/2019

Excited to be featured in this article! I'm so happy to see these kind of headlines popping up.

There's nothing wrong with wanting to exercise — it's good for you! — or eat healthier. But one registered dietitian and personal trainer is making

07/03/2019

I’ll just leave this right here.... 😬

06/10/2019

When people say they can’t eat fruit because it’s “too high in sugar” but they want to do a juice cleanse 🧐🤦🏽‍♀️
Newsflash! Juice cleanses are made from FRUIT🍉🍌🍒🍑🍓they’re also basically 100% sugar.
Have you ever fainted or been close to fainting? Do you know what they give you...? JUICE! Because it spikes your blood sugar up so fast.
Juicing strips the fruit/veggie of its fiber content which helps maintain even blood sugars. It also takes out the mechanical digestion (mastication aka chewing, and your stomach breaking things down) portion of eating meaning it gets digested REAL QUICK.
Drinking the juice of an orange vs eating a whole orange also takes up a lot less space in your stomach meaning it doesn’t do much to make you feel full.
Does this make juices BAD? No. Does this make juice as your only food source bad - yes. Eat real food people! Stop buying into the false advertising of these wellness companies trying to make money off of you! Listen to how different foods make you feel and choose the ones that give you stable energy, good sleep, normal digestion and SATISFACTION.
If you want to find a style of eating that doesn’t involved restriction, cutting out food groups or counting calories, click the link in my bio to schedule a discovery call 🤳🏼

06/09/2019

Give me a 🍳 if you’re brunching today 🤗
We’re heading to a post-wedding brunch 😎 hope everyone has a happy Sunday 😁
📸

06/07/2019

In honor of 🍩
If you’re craving a donut today (or any other day) and you want to celebrate a ridiculous and totally made up holiday - go eat a donut and move on with your day 👏🏼👏🏼
Give me a 🍩if you plan to celebrate 🥳

05/11/2019

With all that probiotic talk yesterday, here’s a great visual by .nutrition explaining the difference between probiotics and prebiotics🐛🍎🍌
Probiotics can be found is fermented foods like kim chi, sauerkraut, kefir, kombucha, yogurt, and of course can be taken as a supplement (as shown)
Prebiotic (fibers) are basically the food for probiotics. Some great sources of prebiotics are: garlic, onions, leeks, asparagus, banana, Jerusalem artichokes, chicory root, dandelion greens and apples.
Give me a 🐛 if you make sure to get pre and probiotics in your diet 🙌🏼

04/24/2019

Did you know that how you combine foods impacts the benefit you get from them🤓? Pairing certain foods increases the absorption of various vitamins and minerals:
1. Olive oil + Tomatoes - 🍅 contain an antioxidant called lycopene. Adding a bit of olive oil has been shown to enhance the bodies absorption of the antioxidant.
2. Vitamin D + Calcium - calcium gets all the glory but vitamin D is just as important. Vitamin D causes an increase in the absorption of dietary calcium in the intestines. (Vitamin D Foods: 🥚 (yolk), salmon, tuna, fortified soy milk. Calcium Foods: 🥦, collard greens, 🍊)
3. Beans + Rice - not only will this combo provide a “complete protein” (containing all essential amino acids), pairing beans with 🍚 will add some protein and fiber to an otherwise fairly simple carbohydrate. This combo will keep your blood sugar levels more stable and help you feel fuller longer.
4. Plant-based Iron + Vitamin C - Plant-based iron aka “non-heme” iron contain oxalates which interfere with nutrient absorption. Add some vitamin C from 🍋 or other citrus fruits to help break the iron down into a form that the body can more easily absorb.
5. Turmeric + Black Pepper - Black pepper makes the beneficial compounds (curcuminoids) in turmeric more bioavailable.
6. Fat + Fat Soluble Vitamins - Vitamins A,D,E,K are absorbed better in the intestine when consumed with a fat source. Try adding olive oil, 🥑, nuts or seeds to a dish high in fat soluble vitamins. You can find vitamin A and vitamin K in leafy green veggies; vitamin A in tomatoes and yellow and orange veggies🥕; and vitamin E in a variety of nuts and seeds.

04/23/2019

Give me a 🐟 if you’re getting in your omega-3s!
Our bodies can make most of the types of fats it needs from other fats or raw materials. However we cannot do so for omega-3 fatty acids making them ESSENTIAL fats (must get them from food). They are a type of polyunsaturated fat (PUFA). The three main omega-3's are:

-Eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) come mainly from fish, so they are sometimes called marine omega-3s.
-Alpha-linolenic acid (ALA), the most common omega-3 fatty acid in most Western diets, is found in vegetable oils and nuts (especially walnuts), flax seeds and flaxseed oil, leafy vegetables, & some animal fat, especially in grass-fed animals. The human body generally uses ALA for energy, and conversion into EPA and DHA is very limited which is why we want to consume marine omega's as well.
Omega-3 are an integral part of cell membranes throughout the body and affect the function of the cell receptors in these membranes. They help to make hormones that regulate blood clotting, contraction and relaxation of artery walls, and inflammation. They also bind to receptors in cells that regulate genetic function. Omega-3 fats have been shown to help prevent heart disease and stroke, may help control lupus, eczema, and rheumatoid arthritis, and may play protective roles in cancer and other conditions.
Foods high in Omega-3 include fish, nuts (especially walnuts), flax seeds, flaxseed oil, h**p hearts, chia seeds and leafy vegetables. Fish oil supplements are also available.

04/18/2019

Mix and Match Smoothies!!!
Need a revamp on your smoothies and protein shakes ?? Here’s an easy cheat sheet of how to get more variety in your diet and experiment with different flavors and nutrients.
1️⃣CHOOSE A LIQUID- almond milk; coconut milk (beverage); green tea; soy milk; flax milk. I like to do almond milk with a little bit of iced green tea for some extra antioxidants. I’ll also make ice cubes from almond milk to make my shake nice and thick and cold without it getting icy 🥶
2️⃣ADD A FRUIT OR TWO- raspberries; blackberries; blueberries; banana; kiwi; strawberry; puréed açaí. Use frozen fruit for a thicker shake🤤
3️⃣ SNEAK IN SOME VEGGIES- riced cauliflower; spinach; zucchini; butternut squash. Again, frozen veggies will make a thicker shake. I like to freeze zucchini and add fresh spinach🍃
4️⃣PICK YOUR PROTEIN- whey; collagen (beef or marine); casein; rice; pea; egg; goat protein. Clearly I like but I’ve actually been using marine collagen as I can’t tolerate beef at the moment and my joints have been giving me some 🔥🔥
5️⃣ ADD A BOOST- for extra flavor, fiber, antioxidants or healthy fats- maca powder; cacao powder; powdered peanut butter; chia seeds; goji berry powder; flax seeds; h**p hearts
For anyone looking to make the shake a bit more calorically dense, try adding a spoonful or two of peanut/almond/cashew/coconut butter, 1/2 an avocado 🥑, nuts, oatmeal, high fat greek yogurt.

04/17/2019

Benefits of exercise that have nothing to do with weight loss or how you look 👌🏼
Is weight loss the only reason you exercise? Are you the kind of person that starts a workout routine the same time they start a diet? And then stops exercising when the diet fails?
Do you say “why bother?” when you start working out for a month or two and don’t see the number on the scale budge?
What if you looked at everything exercise helps you GAIN, instead of focusing on what you’ll lose?
What you GAIN FROM EXERCISE:
1. Better mood
2. Cardiovascular health
3. Improved brain function/cognition
4. Gain strength/feel empowered
5. Increased flexibility
6. Improved balance
7. Strengthen the immune system
8. Better sleep
9. Increased productivity
10. Strengthen your bones
11. Reduce stress/increased strength tolerance
12. Decrease blood pressure
13. Increased lung strength
14. Reduce risk of chronic diseases including heart disease, diabetes, hypertension and some cancers
15. Increased energy
16. Improved satiety cues and appetite regulation
17. Improved learning and memory
18. Prevent or delay cognitive decline associated with ageing
19. Have stamina and strength to play with your kids/grandkids
20. Clean your house without getting hurt
21. Carry groceries
22. It’s fun
If you’re struggling to stick with an exercise program, pick 2 or 3 things on this list that motivate you.
Comment below with your biggest motivator👇🏼

04/11/2019

Want to know the #1 reason you keep overeating at night??🥁🥁🥁🥁🥁🥁
Your body is hungry! Shocking huh? If there was one complaint I hear most often it is “I’m so good all day and then I get home from work & everything goes out the window”
Let me keep this quick and simple & give you a scenario i see frequently:
Person A usually skips breakfast or eats something small like a yogurt. Then they have a salad or skip lunch because they got pulled into a meeting. They’re busy with their work so the rest of the day so they aren’t thinking about their hunger.
Then they get home & finally unwind & primal hunger kicks in and their body is like GIVE ME EVERYTHING. Person A proceeds to eat a bowl of cereal & 2 granola bars, before eating a much larger portion of dinner than they truly need. Person A then blames the consumption of a large meal lack of willpower & promises he/she will “be better tomorrow”.
Then tomorrow comes and person A restricts intentionally or unintentionally, doesn’t fuel him/herself throughout the day and the cycle continues.
Does this sound familiar?? Fueling your body is an act of self care. Take time through out the day to nourish your body so you don’t experience that primal hunger.
Other reasons you may overeat at night is boredom, stress or coping with any other emotion using food.
If the 1st scenario sounds like you, eat more frequently throughout the day. If you are eating out of stress or to cope with emotions, work on finding a different way to deal with those emotions. Eating can temporary fix the stress, but over time can lead to even more problems.
Try taking a few minutes to yourself when you step in the house to close the door and relax. Put headphones in or do some deep breathing for 5 minutes to reduce your stress before you sit down to eat or before you rip your bf/gf/husband/wife/partner/parent/siblings head off.
Seek help from a counselor or therapist, write in a journal, read, take a bath, take a kickboxing class, do yoga.
Give me a 👹 if you become a hangry monster 🤚🏼