4 Ways to Build a Better Relationship with Food

December 4, 2023

Written By: Mairead, Registered Dietitian


How's your relationship with food? Do you feel like it's pretty good, or is this something you struggle with? 

A good relationship with food means that it doesn't take up too much space in our brains, and thinking about eating doesn't take over our lives. It means you're able to adapt your diet if needed to improve your health, without causing excessive stress or being scared of eating the wrong thing. It means you can be flexible in how you're eating, without panicking or feeling the need to compensate for it. It also means trusting your body to know when it's hungry and when it's full.

So how do we get there? Try these 4 tips:

#1: Let go of "all or nothing" thinking! This is the idea that we have to be following our diet or food rules perfectly, or we don't follow them at all. Moving past this kind of approach can lead to greater health gains since you'll be able to make improvements more consistently. Start by telling yourself that you don't need to have a "good or bad" day in regards to food. Some aspects can be good, some can be not-so-good, and that's ok.

#2: Identify your food rules and where they come from! Food rules can be any belief about food or standard that you try to hold yourself to. These could include anything about what time you eat, or what types of foods you do and don't eat, or how much of certain foods you're allowed to eat. Once you notice your food rules, think about where they come from. Is this something you were told to do for a specific medical condition? Is it something you picked up from a friend or family member? Is it actually improving your health? If a rule is causing you stress or to miss out on things, is there another way to get the same end result? There's no right or wrong answers, but this can give you some clarity on any rules that are working for you and and which are not.

#3: Give yourself unconditional permission to eat! You never need to earn your food, nor do you need to deprive your body of the fuel it needs. No matter what you ate today, yesterday, or will eat tomorrow, you still have permission to eat. Practice honouring your hunger cues and cravings when you're able to. When negative thoughts come up telling you that you shouldn't be eating that much or that food, take a deep breath and let the thoughts go.

#4: Move past the extremes! When people think of letting go of their food rules or getting away from dietiting, they often think this means they'll just eat treat foods all the time and never eat vegetables. Healthy eating that is good for our physical and mental wellbeing isn't extreme in either direction. You can can focus on having more vegetables. That doesn't mean those are the only foods you should ever eat. You can allow yourself to enjoy treats on a regular basis. That doesn't mean these are the only treats you should ever eat either.


If you're still struggling with your relationship with food, it's time to seek help from a Registered Dietitian. If you feel it's extreme and you may be experiencing disordered eating or an eating disorder, consider seeking help from your health care provider. 

Looking for more personalized nutrition advice? Let's chat! Email mairead@degreefitnessseaforth.com for more info about our Nutrition Programs, or click HERE to book your FREE Bite-Sized Nutrition Chat!

What It Means to Be Fit

June 4, 2025
Written By: Coach Sienna The media portrays fitness as looking a certain way and creating this picture of a “perfect person” who eats clean and works out everyday and does everything right and never messes up. When you're always being shown this version of fitness it’s easy to start to think, is this what being fit is? ..... And suddenly you find yourself comparing yourself to unrealistic standards. Fitness is much more than the shape of our body! It's about what your body can do for you and how it can support your daily life and how movement makes you feel strong, accomplished, proud, empowered! Here is how we can overcome the negative impact that some Media has on us, and fitness in general: Redefine Fitness Fitness is more than your body, it's strength, endurance, mobility, energy and how you feel. It's not supposed to be perfect or linear, your body will change and life will happen. What matters most is showing up for yourself and moving your body. Even a little bit can go a long way! Positive Self Talk You don't have to be perfect to love yourself. Be kind to your mind and speak to yourself with kindness. Remind yourself of what your body can do for you, remember you are WORTHY! :) Focusing On The Little Wins We often have such a heavy focus on how we look but what if it was never about how we looked but more about how we felt. Do you notice after you get in a workout or a session you always tend to have a lift in your mood and a shift in perspective. Movement has the power to make us feel strong and happy and more like ourselves! Do Movements You Enjoy Fitness should be fun and functional. You are more likely to stick to it if you enjoy it! Find movements that excite you. Like lifting, walking, running, dancing, gymnastics etc. When you focus on what your body can do and not what it looks like, you can start to see how strong and capable you really are! Set Goals Related To Movement-Mood-Function Movement - touching your toes or doing your first push-up Mood - Having more energy during the day and feeling less anxious Function - Carrying groceries, running around with your kids, etc. Remember - you are already enough! You don't need to look a certain way to be fit. You just need to move your body in a way you enjoy, take care of yourself and celebrate what your body does for you everyday! If you've been feeling stuck, or wanting to start working out with a Coach, or in an environment that is inclusive, inviting, safe, honours all body shapes and sizes, we can help! CLICK HERE to book a free meeting with one of our Coaches to learn how you can get started at Degree or, email info@degreefitnessseaforth.com .

10 Minute at Home Cardio Workout

May 25, 2025
Written By: Coach Sienna We know Cardio is good for your heart health but it is also good for our respiratory systems which help bring oxygen to fuel our muscles to do what they gotta do! By doing cardio we strengthen all of these components which help us live a happier healthy lifestyle! Your body is built to move and releases happy chemicals called endorphins from having an increased heart rate which can improve your mood. This can happen in just 10 minutes! We all know Cardio is an important part of our health but most of us just don’t have a lot of time due to kids, work, life etc. Just remember any movement is a good movement! No matter how long or short it may be. The little things add up (: Use this 10 minute at home cardio workout (no equipment needed!) to get your heart rate up and feeling your best even on the busiest days. 2 Rounds of 1 minute of Jumping Jacks 1 minute of High Knees 1 minute Air Squats or Jump Squat 1 minute of Burpees 1 minute of Mountain Climbers *Rest as needed but try to keep it 30s or less between movements! We understand life gets in the way and schedules can be tough - we are here to help! Let us know how it went! Email info@degreefitnessseaforth.com , or, visit www.degreefitnessseaforth.com/get-started to book your FREE No Sweat Intro to learn more!

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May 22, 2025
Written By: Mairead, Registered Dietitian You've probably heard of iron and know it's important. Maybe you've even had your levels checked through bloodwork! Iron is an important mineral in our diet. It is part of the blood cells that carry oxygen around our body, and plays roles in growth and the production of some hormones. The amount of iron you need varies. Men need less, while women need more due to blood loss during menstruation. This puts women at higher risk for low iron. The symptoms of low iron include feeling sluggish and fatigued, pale skin, and even hair loss! Women under 50 years old need 18mg of iron a day, while women over 50 and all men only need 8mg of iron daily. Many people can get enough iron through a varied and balanced diet. Iron is found in meat, poultry, fish, legumes, eggs, soy, and many grains and vegetables. Our bodies are better able to absorb iron from animal sources - this type of iron is referred to as "heme iron". Non-heme iron is found in plant sources and is harder for your body to absorb. If you rely on plant-based sources of iron, you may need to eat a lot more of it. Pairing iron sources with sources of vitamin C can also help increase absorption. If you suspect your iron levels are low, ask your doctor to check your levels through a blood test. If your iron level is low and you're already consuming enough through diet, you may need a supplement to increase your levels. Always check if you actually need an iron supplement before starting one! Iron plays some key roles in our bodies, and is important for overall health! Make sure you include a variety of sources daily to meet your body's needs! Looking for more personalized nutrition advice? Let's chat! Email mairead@degreefitnessseaforth.com for more information about our Nutrition Programs, or click HERE to book your FREE Bite-Sized Nutrition Chat!
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