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Eating Disorders, Food Freedom, Hormones, Metabolism

Calorie Counting: The Good, The Bad, And The Ugly

January 28, 2015 By Robyn 106 Comments

It’s one of the most common questions I get asked and the most common false assumption by people [mostly women] trying to “be healthy.”
How many calories do I need?
Since NYC shut down yesterday and much of today, classes were cancelled so all my meals were eaten at home yesterday, hence the lack of tupperware 🙂 
WIAW breakfast // PB&J oats made with chia seeds + almond milk + vanilla extract + a sliced banana 
mid morning snack // homemade chocolate chip cookie dough “Laraball”
 

The diet + fitness industry is largely to blame for misinforming the public, causing thousands upon thousands of women [and men!] to believe that healthy means chronic calorie deprivation. But, if I’m being honest, I think far too many healthcare professionals are lending false advice as well. Now, hear me out, I am by no means saying that healthcare professionals, particularly fellow RDs, are intentionally giving false advice and recommendations- rather, I think there’s a huge misconception and lack of education surrounding how much energy our bodies truly need and what factors play into weight gain, weight maintenance, amenorrhea, hypothyroidism, etc, etc, etc.
And just to be clear, no health professional – including myself – knows everything. The second we begin thinking we do know everything is when you become the worst healthcare provider because the learning never stops and there is no such thing as knowing it all. So, I too, love learning from other health professionals and still have lots to learn! But my hope is, this post will shed some light on a topic that’s wrapped up in false interpretation + confusion.

lunch // kale salad [massaged with 1 tsp EVOO and 1 tbsp ACV + sea salt] topped with roasted butternut squash, green beans and chopped bell pepper
two rice cakes topped with hummus, sunflower seeds and hemp seeds
two clementines
a piece of marbled chocolate banana bread 
When I googled, “how many calories do I need?” it gave me 20,300,000 hits and the first five resources that contained online calorie calculators all gave me a different number. Using the first online tool, when I put in my height and weight and a “medium” activity level [since I walk to/from school, about 4-5 miles/day, but do sit often with class/studying] it generated these numbers. As a side note, I’m 5’6″ with a very average pant size- all that to say, these numbers reflect your average woman.
Some people might think these numbers are high, some maybe low, but many will think these numbers are what they should be eating. As an RD though, I screamed at my computer screen with a “WHAT?!”

You guys, eating 1250 or even 1450 calories to lose weight is not healthy, but that’s what we’re told by many online sources, advertisements and magazine articles. I’d argue also that 1750 isn’t enough energy either while being moderately active and 1950 seems like an inaccurate estimate of calorie needs. Keep in mind that these estimations are based on no formal exercise such as running, cross-fit, yoga, elliptical or anything like that- this is just if you went about your day to day life. I have to ask…what are these calculators even based on?!
The most amazing thing about our bodies is their ability to burn through energy if we give them sufficient energy day in and day out- creating a calorie deficit day after day after day wreaks absolute havoc on your hormones and can actually lead to weight gain, or at least difficult weight maintenance in the long run. From research we know that low calorie diets increase cortisol and high levels or cortisol make it almost impossible for your body to find it’s natural set point. My greatest joy in working with Nutshell clients is when they realize how much they can eat now that they’re bodies aren’t under constant calorie restriction. There’s so much freedom in that.

afternoon snacks // popcorn + PB&J 
post Jillian Michaels sweat sesh green smoothie // 1 cup almond milk + 1/2 scoop Vega One +  frozen banana + spinach 
 

But my point in all of this is that online calorie counters are misleading and even more importantly, our bodies are not an exact science. They don’t work off an input/output system and without some hardcore science and expensive equipment, you will never know the exact amount of calories your bodies takes in or expends. Calories in and calories out isn’t a black-and-white-absolute thing, there’s a whole lot of gray. Which is why intuitive eating will lead you to better health always.
Calorie counting can be detrimental. Too often, we eat based on an arbitrary number versus what our body is telling us. If you ate lunch at noon and you’re hungry by 2pm then you should eat because hunger means eat. It sounds simple, but somehow it’s become so complicated. If you don’t eat you end up sending your body into fight or flight mode and therefore, it’s going to start conserving energy because it thinks your starving it.

With that said though, if you’re feeling completely clueless on how much you should be eating [which many, many people are and that’s OKAY] then talk to a credible health professional you trust about your own unique needs- as you adjust to eating enough, some gentle calorie estimation can be helpful to ensure you’re eating enough when your hunger cues aren’t quite reliable. Intuitive eating isn’t always appropriate

dinner // miso gravy bowl with sautéed kale 
night time snack // slice of this banana crumb bread and a square of chocolate 


The body is not a machine where we plug in a certain number and are guaranteed a certain outcome. There’s so many factors besides calories- body composition, hormones, sleep, stress, exercise, illness, and so much more. So not only are online calorie calculators extremely misleading, adhering to an arbitrary calorie number can be extremely detrimental to your long term health- especially if that number is below your body’s estimated calorie needs. Calorie restriction day in and day out leads to a whirlwind of health problems. If healthy weight loss is your goal (which is a goal to explore more and the motivations behind that goal) restricting calories every day isn’t going to lead to sustainable weight loss, research shows that 95% of diets fail and calorie restriction is a diet. In fact, yo yo dieting can lead to higher genetic set points over time.

There’s a lot of nutrition information out there and unfortunately, much of it is deceptive and just plain confusing. Health and wellbeing is far more than simply calories.
Our bodies are meant to be nourished based on their present demand, not based on general, arbitrary numbers or a certain time of day.


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Filed Under: Eating Disorders, Food Freedom, Hormones, Metabolism Tagged With: calories, healthy balance, hormones, lunch, metabolism, nutrition, wiaw

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    • Robyn says

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      thank you for your support and for reading emily! 🙂

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A non-diet dietitian and nurse practitioner helping women find peace with food, accept their natural body size and heal from hormonal issues and period problems.

More On Lady Hormones

How Birth Control Methods Affect Your Hormones, Period and Fertility

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women's reproductive health

Women’s Reproductive Health 101

I have yet to experience postpartum myself, but I've had many clients and readers that have been through that season of life. Or perhaps you are currently living through the postpartum period. Every woman's body is different, therefore every woman's experience after giving birth will be different. What works for one woman, might not work for the next. While one woman might go through postpartum and adjust to newborn life quiet seamlessly, another woman might find it much more difficult. She might need the support of medication, therapy, extra help and many other things. One way is not better than the other - they are simply two different ways of navigating the postpartum period. I hope this post helps you better care for yourself, whatever that means for you. There's no right or wrong way to care for yourself as a mom or your new baby.

Postpartum Hormones: what’s happening in your body and how to care for yourself

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I talk a lot about moving, eating, and living intuitively so you can be well hormonally and live a fulfilling life in line with your values

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We veered from our usual Friday night homemade piz We veered from our usual Friday night homemade pizza (minus the dough, we leave that to @albemarlebakingco) because we are eating pizza tomorrow with some friends - instead I called my mom and asked her how she makes her chicken fingers and we fried up a big ole batch of chicken nugs 🙌🏻🤤 along with a sheet pan full of sweet potato fries and a simple arugula salad dressed with parmesean, olive oil and s&p. Oh and my moms honey mustard recipe for dipping. It’s SO DANG GOOD.  Over the past 6ish months we’ve been practicing (and practicing and practicing bc it doesn’t come naturally) unplugging from technology and slowing down and resting and just being for one day a week. Some call it Shabbat. Some call it Sabbath. Maybe you call it something different. All I know is IT IS SO GOOD FOR MY WEARY SOUL and the day I look forward to ALL WEEK. Sundown on Friday to sundown Saturday. Nothing but rest. For us that means hiking (or something outside) and napping and reading and being with friends and eating really good food. And drinking some really good wine or craft beer. Sometimes whiskey. 😛  And because I know I’ll get asked about the chicken finger recipe and also because it’s too good not to share and Momma Coale said I could, here ya go:  Cut chicken breast into thin strips or small pieces (I prefer nug size bc the breading to chicken ratio is perfection). Salt and pepper those babies really well. Then dredge them in all purpose flour, then egg, then panko - just like you would bread anything else. Then fry them up in a light oil - I use avocado oil because that’s our everyday oil. You could also use canola or peanut oil. Just fill a pan with an inch or so of oil on medium high heat. They only take 2-3 minutes per side. You can always temp them to make sure they are at least 165 degrees F to really make sure they are done. Dunk in all the sauces and enjoy!  Happy weekend!
I am not a craft mom. My version of crafts is baki I am not a craft mom. My version of crafts is baking because 1) my toddler actually engages with it and 2) we have tasty things to eat in the end.  Wanna know how long crafts last in our house? Approximately 23 seconds. Maybe 51 on a good day. So we just stopped crafting a long time ago and instead started baking.  And when I need my toddler to stay in one place, I turn on the faucet. I am still utterly amazed at how long water can entertain a small human. And it’s FREE. 🙌🏻 well, mostly..  Send me all your favorite baking recipes because we are on a roll over here 👩🏻‍🍳
Just left my mom vacation. 💆🏻‍♀️ I do Just left my mom vacation. 💆🏻‍♀️  I don’t know what this says about me. Anybody else find the dentist weirdly relaxing? For the most part, I love being with my two tiny humans all day, but BLESS does it feel good to lay in a chair for 60 minutes with my eyes closed and do nothing except hold my mouth open.
🙌🏻🙌🏻🙌🏻🙌🏻💃🏻💃🏻💃🏻 two babies are asleep at the same time in their beds (and not on me) for the FIRST TIME IN 7657 DAYS and dear lord I could cry tears of relief straight into this latte and bowl of chocolate chips bc I woke up this morning exhausted and weary and told Nick I didn’t want to parent today 🤣 Not even calling this self care. It’s sanity right now. And even if it lasts 5 minutes it will be 5 minutes of freaking glory. p.s. yes that brick is crooked bc v uneven floors are part of the charmed package of this old house
Learning over and over again in this season that f Learning over and over again in this season that feels unsettled and chaotic and longgggggg that sometimes, you just need the viewpoint of a toddler to remind you that the seemingly insignificant things & moments really are....straight up magical. And that yes, these mundane days are packed full of goodness & beauty if I keep my eyes fixed on what actually matters.
Spent two hours at Lowe’s this morning and wow, Spent two hours at Lowe’s this morning and wow, wowww 🤯 Asked at least six people where to find something and their opinion on all the options bc holy decision fatigue. Nursed my newborn on the floor of the paint aisle. And BLESS my new contractor friend Matt I found in the lumber section that pushed my cart around and helped me avoid the mistake of buying exterior wood for some DIY bathroom shelves.
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I’m giving all our bathrooms a DIY makeover and I couldn’t be more of a rookie. So shoutout to all my Lowe’s buddies and YouTube 😜 You’re making this happen.
We are now officially homeowners. WUT? We didn’t We are now officially homeowners. WUT? We didn’t plan to close on a house 10 weeks after having a baby, but here we are. And we are so, so grateful.  And I’m also terrified. We’ve moved three times and lived in three different states since we got married three years ago. After six years spent living in New York City and Boston, moving back to Charlottesville was really, really hard for me. I cried a lot those first six months because my heart ached for the northeast and for city life. I wanted to pack up and go back to Boston ASAP. It felt so different and so quiet here and at times, very lonely. Even though it felt like the next right step, I second guessed our decision A LOT.
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But here we are 10 months later ready to continue investing in this neighborhood we’ve come to love. And this community of people that have become so dear. Ten months later and it feels so, so right. And although committing to settling down here for a good bit feels really scary to me, it also brings so much peace to know we aren’t moving again anytime soon. We are here to plant and grow. And raise our babies in this house as we make it a home. It’s also really fun to have one of your best friends be your realtor. We love you @kelli.teter.nesting 🤗
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Now, to see if we make it out of this kitchen renovation all in one piece 🤪
my go-to breakfast these days is two fried eggs in my go-to breakfast these days is two fried eggs in ghee with sautéed spinach (also in ghee) and an english muffin with more ghee + some sort of jam on half for that sweet & savory combo. we discovered these local english muffins (from The Bread Basket) and they are doughy and delicious and we are obsessed.
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I’ve found that I need a solid source of protein and lots of fat for breakfast to keep me full while breastfeeding this time around vs with Cal, I was so into big bowls of pb & chocolate chip banana oatmeal. just goes to show our bodies know what they need and change cravings accordingly. also, just a psa: go pick up the maple butter from @traderjoes bc it is bonkers 🤤 and lastly, shout out to my husband bc a lot of mornings he is making this bfast for me while I nurse & try to pull myself out of bed - don’t for a moment think I’ve got it together 🤪
I’ve had many thoughts rolling around in my brai I’ve had many thoughts rolling around in my brain of if/how to use this platform in a way that aligns with how I want to live my life. I’m finding it tricky to discern that when 90% of my use on this app is for professional purposes. But I’m not sure if even professionally, it makes sense for me. Because I feel more aligned with what matters to me when I’m not regularly present here.  I’m not really sure what things will look like moving forward, but for right now I’m here to share with you that I somehow found some spare minutes between newborn & toddler life to write a post with some semi-coherent thoughts on life lately. 🤪 You can head there by clicking the link in my profile.
I’ve been completely disconnected from social me I’ve been completely disconnected from social media and that’s been vital for me during this tender postpartum period of transitioning from a mama of 1 to 2. But today, I’m bopping on briefly to share how Teddy entered this wild world with you - if you’re into a lengthy, detailed birth story, the link in my profile will lead you to the blog post 💙
Theodore “Teddy” Lars Nohling joined our famil Theodore “Teddy” Lars Nohling joined our family at 12:48am on Wednesday after a quick and swift labor & birth at home 💙 Thank you Father for another healthy baby boy & your abundant, tender love for us. What an undeserved gift.
Very grateful to be carrying another baby past his Very grateful to be carrying another baby past his due date, but also....LET’S GO DUDE. Still over here eating dates (check out the @ebbirth article on the research showing dates can help ripen (aka soften) your cervix, reduce the need for medical intervention in labor and can overall, improve birth outcomes) drinking red raspberry leaf tea and sleeping as much as possible with a 19 month old running around. And also trying to survive July in VA without public pools or splash pads bc it is BLAZIN HERE (and I’m a wuss with the heat 🤪)

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