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@foodandfearless

Taylor Chan, MS, RD, LD

foodandfearless

๐Ÿ™‹๐Ÿปโ€โ™€๏ธ dietitian & personal trainer who: โ€ข doodles, travels, naps โ€ข practices IE & HAES โ€ข loves food of all kinds - ๐Ÿ’Œ Print Shop:

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Hey friends!! Just a mini-PSA to start off the weekend! - Let’s stop eating/moving primarily for the purpose of aesthetic goals. - Let’s stop thinking that looking “good” is the only thing our bodies are good for. - Let’s stop making comments about other peoples’ bodies (this includes both compliments & critiques). - There are so many more important, fun, meaningful reasons to eat/move and things to talk/think about!! #foodandfearless
As much as I love creating digital art, there’s something about an actual pen & real, tangible paper that just helps the creativity & inspiration ~flowww~ - (plus, after staring at screens all day, it’s nice to give the eyes a break ๐Ÿ‘€) - That being said, I hope you enjoy the series of marker doodles that will be coming your way...starting...now! ๐Ÿ’Œ #foodandfearless
Food has no moral value...unless you need a ski mask & getaway van to obtain it ๐Ÿ˜Ž #foodandfearless
Trying to make fancy, elaborate recipes: Part 2, Panna Cotta Edition - When attempting new recipes, I envision a picture perfect, flawlessly executed dish *bows and graciously accepts Iron Chef coat* ๐Ÿ‘ฉ๐Ÿป‍๐Ÿณ - What actually happens? 1) three get stuck in the pan 2) half the batch fall out & become smooshy messes 3) only two are salvageable/decent/presentable & get plated ๐Ÿ™ƒ *tries to stage all pics professionally, hoping they’ll look a tad better* - Moral of the story: ๐Ÿ“– • setting high expectations is great, but setting realistic expectations is prob better • it’ll take A LOT more work to get to Iron Chef status • and lastly - a reminder to be gentle with ourselves; striving for perfection 24/7 is exhausting - it’s so much more fun to embrace the messiness ๐Ÿ™‹๐Ÿป‍โ™€๏ธ #foodandfearless
Feeling so grateful to have spent lots of time in the kitchen this weekend, experimenting with new recipes ~ like these homemade ravioli! - Now, you’re prob looking at these thinking “hm, these don’t look like ravioli Taylor...” ๐Ÿค” - Aaand that’s simply bc I made 3 traditional ravioli, decided it was too tedious, & then switched into making little dumplings instead...sometimes, we just have to go with what we know, right?! ๐ŸฅŸ๐Ÿ˜‚ - Anyways, hope you all had awesome weekends & are ready to tackle this next week ๐Ÿ‘Š๐Ÿผ Happy Monday Eve! #foodandfearless
This dood was inspired by the fact that yesterday was 80° (๐Ÿ˜…) and today is 50° (โ˜ƒ๏ธ). ...aaannd the fact that the trees are finally starting to change ๐Ÿ˜๐Ÿ - Other things that change: people, hearts, minds, bodies, jobs, homes, stability, responsibilities, lifestyles, mood...the list goes on & on! - But whatever changes happen (no matter how seemingly good or bad, big or small), we can & will adapt & thrive!! - Just like the trees do every year ๐ŸŒฑ #foodandfearless
Here are 9 unfiltered, un-edited, un-staged pics from this week, in all of their pure, messy glory. Represents what meals look like 98% of the time. โ˜บ๏ธ - The other 2%? “Food is art - let’s respect it by plating it beautifully & capturing it in the perfect lighting. Let the bright, vibrant colors shine through!!!” ๐Ÿ‘จ๐Ÿป‍๐ŸŽจ๐Ÿฝ - Is there anything wrong with either approach? Nope. Buuuut it can become problematic when only the pretty stuff gets posted, esp when it’s not representative of what really goes down (guilty ๐Ÿ™‹๐Ÿป‍โ™€๏ธ) - So here’s to normalizing the not-so-pretty meals bc THEY ARE ACTUALLY THE NORM!! ๐ŸŽ‰ - You know what else is normal? - • eating leftovers of the same food over multiple meals • not eating several different veggies at every meal • food that is monochromatic (but still delicious!!) - IT IS ALL COMPLETELY *NORMAL* ...ps. SORRY 4 ALL THE CAPS, just wanna shout the message out #foodandfearless
This past weekend, I emerged from my cave to hangout in the city & dun dun dun...socialize...it burnnnnssssss ๐Ÿ˜ฑโ˜€๏ธ - Just a reminder that eventho social media makes us feel like we are constantly connected & engaged, it will never replace the feel-good effects of interacting with REAL LIVE HUMANS. - Social health is such an important part of our overall wellbeing. Soo you know, talking face-to-face & doing stuff with other people is prob a good thing every once in a while ๐Ÿ˜œ - ACTION ITEMS 1) reach out to someone you know 2) find a mutually fun activity to do together 3) meet up for said activity 4) reconnect, laugh, create memories (& know that it’s ok to put the phone down, to just *enjoy*; not every moment needs to be documented for all the people that aren’t currently there)๐Ÿ‘ญ๐ŸŒฎ๐Ÿป - ๐Ÿ™„ **posts pic from wknd with friends, but caption says don’t be on phone while with friends** #foodandfearless
At the most fundamental level, our bodies are freaking awesome๐Ÿค˜๐Ÿผ - What else would you add to the list?! โœ๏ธ๐Ÿ“‹ #foodandfearless
SUPER EASY DINNER IDEA ๐Ÿ™‹๐Ÿป‍โ™€๏ธ - 1) go to a nearby restaurant (hey @chipotle) 2) order food to-go 3) take it home 4) eat it 5) relax & enjoy the night - Happy FriYAY everyone!! ๐Ÿ˜Ž #foodandfearless
Made this veggie/bacon/chz frittata & these roasted potatoes for Sunday brunch. And it was AMAZING. Definitely hit the spot. ๐ŸŽฏ - Fast forward to today โฉ aka day 3 of eating leftovers...and I am so over it. The novelty has worn off, and it doesn’t feel ~nearly~ as satisfying as that first day. Would describe it as “meh.” ๐Ÿ˜ฃ - The idea of “food addiction” and thought that we are “out of control” around certain foods only occur when we place restrictions. - Restrictions make us feel like “omg never gonna be able to have this food ever again!!” *insert the “addictive” lure toward that food, followed by an “uncontrollable” binge* ๐Ÿคญ - When we gently lift our food rules one at a time, we start: • paying more attention to taste/texture & their role in our satisfaction • becoming more in-tune with our hunger/fullness • noticing that foods of concern eventually lose their appeal - Contradictory as it may seem, removing restrictions around food, actually gives us more control of our feelings and behaviors around food ๐Ÿคฏ #foodandfearless
Partnered up with @jennmahoney_rd for this doodle! - Anatomy & physiology are so freaking fascinating. All of our organs & tissues working together to keep us alive & functioning - our bodies are truly a work of wonder. ๐Ÿ˜ - But let’s get something straight: body composition is the ratio of these organs/tissues. It only tells us WHAT we are made of. Nothing more. ๐Ÿ™…๐Ÿป‍โ™€๏ธ - Bc you guys!! WHO we are & WHY we matter go far beyond the pages of an anatomy textbook. The roles we play, actions we take, & people we surround ourselves with tell us so much more about a person than a number ever will. #foodandfearless
Hope these fun, bright guys bring as much joy to your Saturday as they did to mine! (especially the Oscar the Grouch donut ๐Ÿ˜‚) HAPPY WKND EVERYONE!!โ˜€๏ธ - Swipe ๐Ÿ‘‰๐Ÿผ for some behind ze scenes ๐Ÿ™ˆ #foodandfearless
I always feel self-conscious eating salads bc people always give that side-eye. You know, that scornful “ohhh, you eat salads” look ๐Ÿ˜’ - The reality is, people will judge us no matter what. And while it can be exhausting to explain ourselves over and over again (in short: “i like salads, but i also like other foods too!!!”)... - ...I do think there is great value in making the effort to normalize stereotypically “healthy” foods and remove the health halo surrounding them. - In the IE world, we constantly preach that pizza/cookies/burgers have no moral value. Welp, neither do fruits/veggies! ๐Ÿคท๐Ÿป‍โ™€๏ธ - What we eat DOES NOT make us better/worse than the person across the table from us. There is no moral goodness prize for eating broccoli. In the end, it’s all just food. - SO...enjoy your salads (+ whatever else you eat!). Aaand if you are feeling a little tension, don’t be afraid to engage in a conversation to help educate & normalize eating...bc we all eat, and should be able to do so shamelessly & peacefully โœŒ๐Ÿผ๐Ÿ˜Ž#foodandfearless
My endless frustrations with the reporting of nutrition science & information ๐Ÿ˜‘ - Nutrition research is rarely ever as exciting as the flashy headlines portray it to be. In reality, it is a pain to dig through, often contradictory, and a slooooow moving process. - Keeping this caption short & sweet bc I could rant about this for days ๐Ÿ™ƒ Buuut to wrap it up: take everything with a grain of salt & put those critical thinking skills to work ๐Ÿ‘Š๐Ÿผ #foodandfearless
Today’s topic of discussion: Pão de queijo (aka, Brazilian cheese balls) - Words to describe these guys: golden brown & crispy on the outside, warm/cheesy/chewy/fluffy on the inside, savory goodness, spheres of happiness, downright delicious ๐Ÿ˜œ - When we pay attention to the textures, flavors, & sensory properties of food, it can really enhance the eating experience, and bring enjoyment back to the table (or wherever else we decide to eat). - In order to begin to foster a positive relationship with food, it helps to pay attention to it...and no, not in the calorie-counting way, but rather in a way that highlights the food itself & appreciates all it has to offer!! - How does it smell? Can we single out the different spices? How does one bite differ from the next? How does it taste? What memories does it remind us of? - Incorporating even just a *little* mindfulness can make a BIG difference in the way we perceive our food ๐Ÿ’• #foodandfearless
Move over pumpkin spice (sorrynotsorry), IT’S CHILI SZN!!! - Chili is one of my fave things about fall - so cozy & so *easy* to make, which brings us to today’s topic of discussion: - ~~Processed Foods~~ @sjonesndtr has a gr8 post about this (give it a read bc Sara is much more thoughtful & eloquent)...just wanted to piggyback bc it’s so relevant/important ๐Ÿท - Processed foods are often demonized, but today, let’s change the narrative & talk about all the reasons they’re actually really awesome!! - • they address major nutrition barriers (financial need, convenience, lack of time/access/food prep knowledge) • they help reduce food spoilage/waste & become essential during emergency situations (power outages, storms, etc) • without them, we would have to presoak/boil all beans (ugh) & make our own tomato sauce from scratch (double ugh)...meaning fewer chili/pasta nights (๐Ÿ˜ข) - Processed foods save us time & energy so that we have more to spend on other fun things like quality time with friends, hobbies, going for walks, & taking naps (yes, I consider naps to be a fun activity ๐Ÿ˜)...And we SHOULD be using them so that we can do exactly that! - Swipe left to see the real-life, ugly, messy, transported-to-work version ๐Ÿ‘‰๐Ÿผ#foodandfearless
We all have a little rebellious streak built into us ๐Ÿ˜Žโ˜ ๏ธ - “Don’t look behind you!!!” “Don’t touch anything!!!” “Don’t open this mysterious box!!!” - As soon as we’re told we can’t do something, it instantly peaks our interest, becomes reaallllly enticing, & thus, our first instinct is to do exactly the opposite. - The same applies when it comes to diets (essentially, a life full of red buttons that we can’t press)... “Don’t eat this!” “Avoid consuming that at all costs!” “Not allowed these foods!” ...Resulting in: ๐Ÿง =๐Ÿ˜ข๐Ÿคฌ๐Ÿ˜ค - The alternative? If we remove the restrictions, we’ll initially get super excited and likely eat a ton of the forbidden foods. Buuuut eventually, the novelty/“rebelliousness” of that food wears off. It loses all moral value...and becomes just...food. - There’s TONS more I could share on this, but to keep it moderately concise I’ll leave it at this: the concept of “willpower” is a product of diet culture/restriction. By removing restrictions, we remove the power of willpower. #foodandfearless

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