Fight the Good Fight: Health Heroes vs. Diet Industry Villains

What makes a hero?

A hero could be someone who saves lives or protects society from evil (like Superman), and a hero could also take the form of the person you strive to be. Either way, a hero is someone who departs from society’s norms to accomplish a greater goal.

Diet Industry & Nutrition Misinformation “Villains”

We live in a fast-paced world where – sadly – diets have become the norm, and the focus has shifted to appearance and numbers (weight, BMI, calorie-counting, etc.) rather than overall health. We are accustomed to obtaining answers to our questions in a single Google search or a quick click on the Internet. Let’s face it…our society prefers simple answers and fast results. Americans have spent billions of dollars supporting the diet industry that emphasizes quick weight loss rather than long-term health. The marketing of diets is alluring, but research suggests the diet industry promises way more than it can deliver in terms of lasting weight management and health.

In addition to easy answers and immediate results, our society takes great interest in food and nutrition; however, nutrition misinformation runs rampant in our culture. Since we’re still going with the “hero” metaphor, you could say the diet industry and nutrition misinformation serve as “villains.” They perpetuate the destructive diet mentality. It seems most nutrition-related messages come from the media, friends, and family, but how often do they come from Registered Dietitians? Furthermore, how many nutrition messages come from nutrition experts who reject diets, instead advocating a real food, non-diet approach?

What would life look like if we became our own heroes, fighting and conquering these “villains” who shamelessly promote the diet mentality?

What if we moved away from focusing on numbers as measures of success and instead focused on health, self-care, and fueling well?

Sharaze Colley, a client, blogger at “Passing Pinwheels”, and certainly a hero in my book writes about her experiences in moving toward health and diet freedom. She states, “I haven’t had to count calories or drastically change my diet. I don’t stress. There’s almost no real limits to what I am ‘allowed’ to eat. It’s nice. And freeing.”

Rejecting diet industry villains does not have to be complicated. In fact, diets usually end up being more complicated than a real food, non-diet approach. Though this approach often takes longer and requires perseverance, it ultimately leads to a lifetime of better health, stronger metabolism, and peace with food.

Colley states, “And that’s the amazing thing. I’m eating more. I’m not starving all the time. Fad dieting tells me the opposite should be happening, that the answer is always ‘eat less, exercise more.’ But that’s not always the case…I’m starting to think it generally isn’t that simple… something I know, but hard to actually live by because of all the messages I get all the time about food being the enemy.”

During the process of rejecting the diet mentality, remember…even Superman had his kryptonite. Likewise, sometimes the number on the scale or the nutrition label can become our kryptonite, blinding us to our progress toward health and peace with food.

Heroes are not immune to doubt, fears, and trials, but they ARE willing to face the things that scare them like moving away from diets and numbers in order to reach a greater goal. Don’t fall victim to the diet mentality another day! Become the hero who stands up to this villain and fights for overall health and peace with food.


*Note* This article was originally written for Good Health Magazine. I made some minor changes before posting here. Thank you for reading! If you enjoyed this post, you may also like:

How to Make SMART New Year’s Resolutions

How to Make Smart, Realistic New Year's Resolutions

There’s good news and bad news related to New Year’s resolutions…

The bad news: A Journal of Clinical Psychology study reported that 54% of people give up on their resolutions within 6 months, and only 8% of people achieve their New Year’s resolution by the end of the year.

The good news (if you’re still reading…): Another study published in the same journal stated that people who-despite the statistics-make resolutions are 10 times more likely to change their behavior than those who don’t make resolutions at all.

It seems many people have a love-hate relationship with New Year’s resolutions, and in my professional opinion, I can see how certain types of resolutions can backfire…especially those centered around strict rules and all-or-nothing thinking.

On the bright side, New Year’s resolutions can be made in a “SMART” way, so based on the research…I’ll go out on a limb and say:  Don’t stop making New Year’s resolutions!

Author Terry Felber sums up a common problem associated with New Year’s resolutions in one sentence:

“If you don’t know where you’re going, you’re not going to like where you end up.”

The absence of a clear plan for how to follow through with New Year’s resolutions ultimately leads to a feeling of failure days, weeks, or months after the new year. Although many people have an end result (the resolution itself), in mind, they don’t have a plan for how to get there, so…

How do you make a resolution that leads you toward your desired destination and defies the statistics?

  • Avoid diet resolutions and those that focus on a number on the scale. Since 95% of dieters regain their lost weight within 1-5 years, choose to shift your focus to resolutions that lead to long-term health instead.
  • First, decide where you want to end up. For example, many of my clients want to learn to “Eat healthier.” Notice how vague this is? From here, begin formulating a plan. I’ll help you with this…just keep reading…
  • Since eating healthier encompasses numerous actions, choose ONE behavior you’d like to change. If one behavior doesn’t seem like enough, remember this:

“Little by little, a little becomes a lot.” -Tanzanian Proverb

  • Consider the following as you plan a “SMART” resolution:

SPECIFIC (Who, What, Where, When, Why?): Get specific about which behavior you’ll work on changing first. For example, “I will eat more balanced, home-cooked dinners each week to support my goal of eating healthier.”

MEASURABLE (How will you know you’ve accomplished your resolution?): Decide the number of dinners you’d like to eat at home per week. For example, “I will eat dinner at home 4 nights per week.”

ATTAINABLE (What are the steps to reaching your goal?): What will it take to serve a home-cooked dinner 4 nights per week? You’ll likely need to schedule time to plan meals, repurpose leftovers, make regular grocery store trips, and cook dinner. Having a plan is key!

REALISTIC (How motivated are you? What are the obstacles and how will you overcome them to stay on the path to reaching your goal?): Do you hate planning meals? Sign up for an online service like YourSupperSolution.com to get weekly nutritious dinner menus and recipes delivered to your inbox.

TANGIBLE (How will you experience your resolution or know you’ve reached your goal?): You will be cooking and eating dinner at home more often.

With any resolution, no matter how “SMART” it may be, it is normal to experience obstacles. Rather than giving up or criticizing yourself, remember that habits develop over time and will take time to change. It is unreasonable and unrealistic to expect a behavior to disappear or change just because the clock strikes midnight and a new year begins. Use each obstacle as a learning experience and an opportunity to re-evaluate and perhaps modify your plan. It may not be realistic to get 4 home-cooked dinner meals on the table 52 weeks out of the year, and THAT’S OK! Don’t let discouragement related to statistics or previous failures rob you of achieving your resolution to care for yourself in a healthy way this year.

Oh…and don’t forget: You can make a resolution any time of year, not just January 1st!


I’d love to hear about your SMART resolutions for the year…send me an e-mail or share in the comments below. If you know someone who may need some encouragement or guidance in goal-setting, share this post or this clip from http://eplayer.clipsyndicate.com/embed/iframe?pf_id=1&show_title=0&va_id=6154181&windows=1“>ABC 24’s Local Memphis Live with them!

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Top 5 Tricks to Help Your Kids Manage Halloween Treats

Registered Dietitian Blair Mize's Top 5 Tricks for Helping Kids Manage Halloween Candy and Treats

Do you find the gobs of goodies that accumulate at Halloween a bit scary? You’re not alone! Check out my Top 5 Tricks for helping your kids manage their Halloween treats below:

Trick #1

One instance when it’s good for kids to be picky…

Don't be scared when your kids bring home piles of Halloween candy. Have them pick their favorites, and repurpose the leftovers.


Trick #2:

Halloween Tip by Blair Mize, RD: Eat a balanced dinner before trick-or-treating. Plan a potluck with neighbors or friends.


Trick #3:

Helping your kids enjoy Halloween treats starts today with having a conversation and modeling a healthy, non-diet approach to food for your kids.

Halloween Tip by Blair Mize, RD: Teach your children how to manage candy and sweets. Sweets can be enjoyed and planned into meals.


Trick #4:

Don’t be scared of this one…

Halloween Tip by Blair Mize, RD: Deprivation often leads to overeating. Here's a strategy to prevent feelings of deprivation.

Check out Ellyn Satter’s Book, Your Child’s Weight: Helping Without Harming for more information about raising your children to have a healthy relationship with food.


Trick #5:

If this sounds crazy, take a look at this website for a more detailed explanation:

Halloween Tip by Blair Mize, RD: Have a plan to help your kids manage their candy.

Happy Halloween! 

I’d love to hear how you manage Halloween treats at your house in the comments below!


This blog post was originally posted by Leslie Schilling here. If you enjoyed this post, you may also like these posts:

Food Trends and FNCE Highlights: Top 5 Food Trends


Welcome back! Yesterday, I shared a recap of the Academy of Nutrition and DieteticsFood and Nutrition Conference and Expo (FNCE). You saw all of that hard work I was doing (wink, wink!), so the time has come for me to share with you some of the trends I spotted and products I loved at FNCE 2015…

Focus on REAL FOOD

Real Food at FNCEEverywhere I turned, there were booths promoting REAL FOOD! It was nice to see simple and creative snack ideas that encourage people to get back to basics when it comes to eating. What do I mean when I say “real food?” In our office, we define real food as “anything that can be grown or killed.” I’m talking foods like eggs, tomatoes, raspberries, blueberries, beans, whole grains, avocados, nuts, fish, meat, honey, etc. Check out these snack ideas:

  • Hardboiled eggs on a stick…protein-packed, portable, and no need to touch the egg itself!
  • Grapes become a sweet treat when frozen.
  • Pre-portioned oatmeal cups…just add milk or water.
  • Harvest Snaps
  • Avocados can be mashed and stirred into a slaw or tuna salad instead of mayo.

Probiotics, Probiotics, Probiotics

Remember how I wrote about the importance of the gut microbiome yesterday? It’s probably no coincidence that probiotics are EVERYWHERE these days…in yogurt, kefir, your favorite beverage or smoothie, flavored powder, and pills and FOR EVERYONE…adults and kids.

So what is the gut microbiome?

The gut microbiome is the collection of microbes or microorganisms that inhabit your GI tract, creating a “mini-ecosystem”. Our gut microbiota contains trillions of microorganisms. Your gut microbiota is specific to you…like your own personal identity card.

Why probiotics?

Research on the gut microbiome and probiotics is in its infancy, but so far probiotics…

  • ProbioticsFacilitate digestion and absorption of nutrients.
  • May have benefits in people with non-digestive issues like eczema or other skin conditions.
  • Can serve as a complementary treatment for digestive diseases like IBS and Crohn’s disease.
  • Optimize the body’s immune system by increasing good bacteria in the gut (especially following a round of antibiotics which kills good and bad bacteria).
  • Keeps you “going” regularly (if you know what I mean 😉 … )

The Year of Pulses

PulsesHave you heard of pulses? Here’s a hint…you probably already have some of them hanging out in your pantry! They include dry peas, beans, lentils, and chickpeas. Pulses are packed with nutrients, giving you a big nutritional bang for your buck. For this reason and the fact that they feed much of the world’s population, they are being called the “superfoods of the future.” Pulses contain protein, fiber, antioxidants, iron, folate and other nutrients.

Sharing the Truth about Food

With all of the propaganda, documentaries, and unofficial/unscientific studies out there about various foods, my clients come to me with lots of questions about where food comes from, how animals are cared for, and how the food on their table was grown and produced. Leslie Schilling, Rebecca Scritchfield, and I spent quite a bit of time at the “Ask a Farmer Anything” booth. You’ve probably heard a lot about “Farm to Table” and sustainability lately, and my clients have the same questions. What better way to learn than by talking to farmers themselves and visiting their farms?

Boning Up on Bone Health

Bone health isn’t just about drinking your milk to get enough Calcium and Vitamin D and getting plenty sunlight for
vitamin D production these days (although there seemed to be a focus on dairy at FNCE this year, too). Beyond milk and sunlight, you and your kids can do more to promote bone health…

Did You Know?Bone Health

  • Potassium, Magnesium, and Vitamin K play a role in bone health…and prunes contain all of these nutrients!
  • Some mushrooms now contain Vitamin D.
  • Exercises that involve jumping are most effective for building healthy bones.
  • Eating leafy greens can promote healthy bones.

FNCE is a great place for trend-spotting, but so is your local grocery store! What trends with food and nutrition have you noticed lately? I’d love to hear from you!

Food Trends and FNCE Highlights: Conference Recap

From the moment I drove into Nashville, it was non-stop food and nutrition with around 10,000 of my closest Registered Dietitian friends. The Academy of Nutrition & Dietetics hosted their annual Food & Nutrition Conference and Expo (FNCE) on October 3-6th, 2015 at Music City Center. This conference never fails to provide great opportunities for networking, over 140 sessions on a variety of hot topics in the nutrition world, and an expo filled with over 300 exhibitors sharing the latest products and food trends.

Saturday

To kick off the conference, master innovator and former president of Trader Joe’s, Doug Rauch presented his keynote address: “An Innovative Solution to the Hunger Problem” at the opening session. He recently founded Daily Table (read their mission statement and story here). According to Rauch, Daily Table provides affordable food that moves people forward.

Did you know?

  • 1 in 6 Americans are hungry. Many may have enough calories but not enough nutrients.
  • Code dates and expiration dates are not federally mandated, and many Americans do not understand how to read code dates anyway. For example, Rauch showed a photo of honey with a code date on it, but did you know that honey never expires?
  • Between one-third and 40% of the food grown in the U.S. is never eaten. Lettuce is often thrown away simply because it won’t fit in a bag or box.

These statistics and facts about food waste were eye-opening, but Rauch says “All of us together can, and will, make a difference.”

Sunday

Sunday sessions began at 8:00am sharp. Whew! Here are the sessions I attended on Sunday (By the way, these sessions will soon be available to purchase, download, and listen to at home by following the links below):

Claim the Spotlight! Beyond Traditional Media: Videos, Podcasts, and Self-Publishing (Speakers: Julie Beyer & Melissa Joy Dobbins)

  • Who knows what you’ll see from me in the future?!

Interrogating Host Microbiota Dynamics in Diet, the Metabolome, and Disease (Speakers: Charlene Compher & Gary Wu)

  • What we eat shapes the composition of our microbiome which can in turn change our disease risk. Check back tomorrow, and you’ll see how all of this new research about the gut microbiome is affecting food trends…stay tuned!

Satiety Regulation and Measurement: Can Appetite Be Controlled? (Speakers: John Blundell & Richard Mattes)

  • We talk about hunger and satiety all the time in our office. This session focused on various factors that impact food choices and satiety (specific tastes, food labels, textures, food components, digestibility, etc.) and how eating frequency, portion sizes, and composition and timing of meals impact satiety levels throughout the day.

After brunching with Leslie Schilling on Sunday, we headed to the Expo floor to meet up with Rebecca Scritchfield…it was there the trend-spotting began…

Rebecca Scritchfield, Leslie Schilling, Blair Mize with Sabra HummusI promise we were working…

Sunday evening, I was invited to a Rooftop Reception and Tweet Up hosted by Food & Nutrition Magazine and sponsored by StarKist, Lekue World, CanolaInfo, and National Peanut Board. It was a great evening chatting face to face with many RDs I normally only get to chat with through e-mail and social media!

Networking with fellow RDs at Food & Nutrition Reception
It was an honor to share my Music City Barbecue Sauce recipe with Food & Nutrition Magazine this year! The recipe was featured in the FNCE 2015 issue of the magazine.

Food & Nutrition Magazine Music City Barbecue SauceMonday

After an early morning (hilly) run, I attended the following sessions on Monday:

The Young Female Athlete: Medicine & Physiology (Speaker: Albert Hergenroeder)

  • This speaker provided such a refreshing, realistic, and experienced perspective on health (especially bone health) and training for the female athlete.

Meant for Each Other: Health At Every Size and Motivational Interviewing (Speakers: Ellen Glovsky & Molly Kellogg)

  • This was probably my favorite session of the whole conference. You know from this post that I’m all about eliminating weight bias, and these speakers gave concrete examples of how to practice weight neutrality while using motivational interviewing. They encouraged practitioners to affirm patients and clients based on behaviors, attitude changes, and personal discoveries rather than on weight.
  • This session would be worth a listen for anyone who needs help addressing concerns about weight with a loved one.
  • Though there are mixed opinions about how a person should be counseled on nutrition, fellow RD Reba Sloan made a good point, “I’ve never treated anyone who didn’t diet their way to obesity.”

Food for Recovery: Resolving Malnutrition and Disordered Eating Patterns in Addiction and Substance Abuse Populations (Speakers: Steven Karp & Megan Kniskern)

  • Did you know that RDs can support mental health and play an active role in detox by getting the addict nourished? The body and brain must be fed before true recovery can begin. In other words, food is the best medicine!

With so many booths at the expo, I took a time-out from sessions for Day 2 of trend-spotting…

Angie Wallick, Blair Mize, and Sara Foley at Raspberry booth at FNCE
Siggi's Yogurt Booth at FNCE

What can I say? Work hard, play hard…

After stopping by the Ketchum Reception for a bit, it was time for dinner at Husk…delicious!

Tuesday

Tuesday morning wrapped up FNCE 2015 for this RD…I attended the following 2 morning sessions:

Mastering Your Domain: Using Technology to Grow Your Business Online (Speakers: Regan Jones & Anne Mauney)

  • I’ll be using lots of these tools and ideas discussed in this session starting on this blog post! Dietitian or not, if you blog or use social media, this session would be a great listen!

Supplement Savvy: Playing Safe, Smart, and Legal (Speaker: Ellen Coleman)

  • Ellen Coleman did a fabulous job of keeping us engaged on a topic where it could be all too easy to get bogged down in *potentially dangerous* ingredients you can’t spell or pronounce. 😉 One tip she gave, “If your supplement contains more ingredients than a Big Mac, don’t take it.”
  • Check out USA Today’s Supplement Investigations and this Supplement 411 YouTube video before taking any more supplements.

After this non-stop, whirlwind trip to the Music City, the only thing between me and home was a 3 hour drive! I was ready to get back to my family and my own bed (although my friend Emily’s cot was surprisingly comfy!), and I am looking forward to sharing even more information with you and my wonderful clients.

FNCE 2015 was a huge success!


Want to hear more FNCE highlights and food trends? Tomorrow, check out the Top 5 Trends that stuck out to me at FNCE 2015.

Practicing Weight Neutrality in a Weight-Biased Healthcare System

PracticingWeightNeutrality

In recent years, our society has become more open and understanding regarding peoples’ differences, but it seems weight is one area in which our culture has miserably failed to become more accepting. When it comes to size and weight, people continue to be judged against unrealistic and arbitrary ideals. Where is weight neutrality in this picture?

Too often, larger people are criticized, shamed, and misunderstood because of their weight. Furthermore, the perception of many healthcare providers remains that “if people would just lose weight, they could be healthy.”

Where’s the weight neutrality?

How ridiculous it is to think we can begin our lives with entirely different sets of genetics and end up looking the same or staying healthy at unnatural weights for our bodies!

Non-diet dietitians are already like fish swimming upstream in a river of 61-billion dollars-worth of diets, and the current becomes even stronger when practicing weight neutrality, especially when serving as the only weight neutral provider on an interdisciplinary team.

For several months, I worked with a woman (we’ll call her Beth) whose goal was to manage her diabetes, blood pressure, and cholesterol. She wanted to be healthy and to live longer, and she initially assumed the way to do so was through dieting. Our first sessions were spent reviewing and discussing research about diets versus intuitive eating, and Beth emphatically vowed, “I’m definitely not going back to dieting EVER!!!” stating she loved the newfound freedom she had with eating.

Eating intuitively, moving mindfully

In the meantime, through learning to eat intuitively and incorporate movement mindfully, Beth managed to cut her triglycerides in half and bring her cholesterol down to a normal range. She gained incredible insight into her relationship with food and recognized how satisfied she felt when she ate healthy AND tasty foods.

Giving up the scale

But there was one major challenge she continued to face: giving up the scale. After much discussion, Beth recognized how the scale was blinding her to the progress she was making toward health. She reluctantly agreed to put the scale in the attic for a while and contact me if she felt the urge to weigh herself.

Changing the view of progress

Beth acknowledged her need to change her view of progress. She began to accept the possibility (which was becoming a reality) of being healthy in a larger body and to recognize that her size did not change her worth and value in life.

She moved away from… She moved toward…
·  Focusing on a number on the scale that she could not directly control ·  Focusing on behaviors that lead to health
·  Focusing on weight first and foremost ·  Concentrating on actions she could control
·  Asking: “How many pounds did I lose?” ·  Noticing her increased trust in herself with food
·  Questioning: “How do I look?” ·  Questioning: “How do I feel?”
·  Priding herself on having good willpower or self-control ·  Priding herself on recognizing inner body cues

(Adapted from Intuitive EatingEvelyn Tribole & Elyse Resch, 2003/2012)

At her next check-up with her primary care physician, the first topic addressed related to weight loss. The physician praised Beth, exclaiming, ”You’ve lost 9 pounds!” Immediately, her mind wandered back to the number she originally had in mind that might make her “healthy” again.

Already feeling ashamed and discouraged, Beth hesitantly told her doctor, “I’ve been feeling exhausted lately.” Her physician responded by stating, “You’re still carrying around lots of extra weight. Imagine carrying around your 10-year-old son all day. You’d feel exhausted, wouldn’t you? That extra weight is keeping you tired!”

Validate the patient’s concerns

In one conversation, Beth’s physician not only fueled her recent fantasy of weight loss as a magic bullet to solve her health problems, she also failed to validate her patient’s concerns. Rather than taking inventory of the lifestyle, psychological, or medical conditions that could be causing her fatigue and offering a plan of care to reach the root of the problem, she gave the simplistic answer: “Lose weight.”

Make evidence-based recommendations

According to the research, 97 percent of diets fail, and most people regain their lost weight in 1-5 years (Puhl, 2008). Combine dieting and weight cycling, and you have a recipe for a physical and emotional health disaster.

Leslie Schilling, MA, RDN, CSSD, LDN puts it this way: “If you were prescribed a drug with such a high failure rate, would you fill the prescription?”

People trust their providers to administer quality, evidence-based care; however, when they receive different messages from different providers, how do they know whom to trust?

It’s time all health professionals learn that the number on the scale does not define a person’s health, worth, or value. Our patients are human beings, not human bodies, and they deserve evidence-based guidance, rather than judgment, shame, or “easy answers.”

Equip people to advocate for themselves

Perhaps as you read about Beth’s experience, you felt anger, sadness, and frustration bubbling up. It is my hope that the feelings you experience throughout Weight Stigma Awareness Week will be used as fuel to begin to educate other providers and equip those with whom you come in contact to advocate for themselves.

Ignoring weight bias does not increase awareness or lead to change, but here are some practices that can:

  • Derail “fat talk” or weight-biased conversations and deflect them using research to support your case.
  • Engage in body activism and encourage body acceptance.
  • Focus on functionality versus appearance in your practice.
  • Listen to your patients and seek to validate their concerns.

And remember to start with yourself. Examine yourself, looking for weight bias in your own life. Though the previous case study only addressed weight bias from a physician, I think we’ve all been taught or heard ideas that perpetuate weight stigma in our training. I know I have.

Practice weight neutrality

As providers, let’s stop believing that differences in weight and size define a patient’s health or worthiness of quality care. Let’s practice weight neutrality. Continue to remove weight stigma and bias in the provider community by changing the view of progress, validating the patient’s concerns, making evidence-based recommendations, and equipping professionals with knowledge and people to advocate for themselves.


It was an honor to contribute this post to Binge Eating Disorder Association’s Weight Stigma Awareness Week 2015. See the original blog post here.

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Football Fans (or not): It’s time to talk tailgating…

Football season is here, and I’ve got the tailgating tips that will help you score the winning touchdown when it comes to fueling well on game day… Football season is here, and I’ve got the tailgating tips that will help you score the winning touchdown when it comes to fueling well on game day…I posted these each Saturday on Facebook last year but thought compiling them in a blog post could be helpful, too.

So…I have one question to ask: ARE YOU READY? [insert Hotty Toddy chant here :)]


Would you expect a football player to wait until right before kickoff to fuel up with a pre-game meal? Should your children “save up” by not eating leading up to a party later in the day? Hopefully, your answer is “NO!”

So why do we do this to ourselves sometimes?

Rather than skipping or skimping on meals leading up to your game day get-together, fuel up with a balanced breakfast (and lunch if kickoff is later) to prevent eating more than your body needs when game-time finally arrives.


Football teams and their fans wear their signature colors on game day, but sometimes our tailgate spreads are neutral colors only…or varying shades of brown. Be the one to bring the color…Asian slaw, succotash salad, or a veggie dish that won’t get soggy over time. Fruit kabobs with a yogurt dip could be a tasty addition, too! Your fellow fans will thank you for adding a festive pop of color to their plates!


A memorable day of tailgating is about much more than the food. Take time to socialize, play corn hole, or watch the Walk of Champions (if you’re an Ole Miss fan like me!). What’s your favorite non-food tailgating activity?


During ‪football games, time-outs are called at strategically important moments. As you’re eating meals, take a “time-out” to check in with yourself…are you still hungry, comfortably satisfied, or stuffed? Use your time-out to reevaluate your “strategy” and to prevent eating more than your body needs. Continue eating if you’re still feeling hungry or not quite satisfied, or move on to more socializing and cheering for your team if you’ve had enough.


Each football player’s position demands different skills and sizes. A running back who needs speed and endurance shouldn’t be compared to an offensive lineman who needs size and strength to perform well in the game. No one position is better than the other!

In the same way, no one body shape or size is better than another….so why do we compare and judge ourselves against others? Focus instead on fueling with foods you enjoy when you’re physically hungry and stopping when you feel satisfied (rather than relying on what someone else may think). Don’t let comparisons to others interfere with your tailgating (or any) fun!


Your plate is your playbook!

Winning ‪football teams study visual representations of all their plays. Serving yourself a plate (rather than grazing) provides a visual representation of the amount you’re eating and could help you ‪eat more mindfully amidst gameday distractions.

Remember: A plate (playbook) + honoring natural ‪hunger and satisfaction cues (skill) = A ‪winning strategy!


During a ‪football game, it is each team’s job to keep members of the opposing team out of the endzone. At your ‪tailgate, it’s your job to keep foods out of the Temperature Danger Zone (40-140 degrees F) where bacteria thrive or “score.” The strategy: Keep cold foods cold & on ice. Eat hot foods within 2 hours or keep hot in chafing dishes. Making sure the ‪food you serve to friends is safe is key to a winning tailgate.


Hosting a tailgate with ‪friends? Keep your fellow fans energized by sending them to the ‪game with a to-go bag of trail mix (‪nuts, dried ‪fruit, and a little dark ‪chocolate). This party favor will come in handy when hunger strikes during the big game (not to mention they won’t miss any important plays while standing in the concession stand line)!


Happy Tailgating!