Plant Chat: Rebecca Scritchfield, RDN, author of Body Kindness

Rebecca Scritchfield is a friend, colleague, award-winning registered dietitian, certified health and fitness specialist, and author of the book Body Kindness – Transform your health from the inside out, and never say diet again. I love that Rebecca’s philosophy is about helping people create a healthy, happy life with mindful decision-making and choices that fit their own interests. Body Kindness is also a unique weight-neutral, behavior change coaching program and podcast. Rebecca co-founded Dietitians for Body Confidence, www.RD4BC.com to offer a place where dietitians can learn about body positive, weight neutral research and practices. She has influenced millions through her writing and appearances in over 100 media outlets, and is based in Washington D.C.

What was the inspiration behind your book, Body Kindness?

I wanted to write the book I wish I had growing up, the book I wish I got in nutrition school, and the book I needed when I became a mom.

At many points in my life, I have made mistakes trying to take care of my body and improve health. I never found a common sense approach to living – if you want to get healthy, you follow a diet. Years of fumbling on my own, disappointing outcomes with clients, and reading surprising research studies proved to me that line of thinking was deeply flawed. To this day, we continue to discover that diets don’t work and individuals are not to blame for diets’ failures. We’re also experiencing a shift in our cultural beliefs that body positivity and respect for all bodies is important for everyone’s well-being. This is the book that guides readers on what to do for your health if you’re not dieting – and it all starts with kindness.

How does intuitive eating influence your nutrition philosophy?

If it was not for the book Intuitive Eating, by Evelyn Tribole and Elyse Resch, I would probably still be struggling with diets. I recommend intuitive eating as the approach for non-diet eating patterns. Intuitive eating is an evidence-based model that has been published in over 30 studies showing improved mind and body health – even in the absence of weight loss. In Body Kindness, I offer additional structure for behavioral changes grounded in the intuitive eating principles – like be hungry, balance your plate, and savor your meal. This simple checklist can guide you through the hundreds of food thoughts you have every day. It’s simple, memorable, and flexible.

What are your best eating tips for helping people who are struggling to love their bodies?

First, make peace with your body. Accept that you are struggling right now, but you will fully commit to care for yourself. When you make choices from a place of love, your goal is to do something kind for yourself. Nobody is going to say eating a box of donuts is kind, but in the right context, a donut is a donut, it’s not death sentence.

Second, evict the thought bullies living in your head. It’s OK to have good and bad thoughts, but vicious thoughts with no intention of helping you reach your goals don’t deserve your attention any more than a school yard bully. You can’t chase them away, but you can refuse to play the game by noticing them and then refocusing your energy on the actions that matter more to you, in line with the kind of life you want.

Third. Begin where you are. So many people are afraid to do “non dieting” wrong, they never even start. I’d rather see you take one small step, like eating anything for breakfast, adding a carrot on the dinner plate, or maybe taking one carrot away and adding a bite of dessert. All small steps add up. Your habits grow from consistent action. Resisting action is standing still.

What does a typical day of health and wellness look like in your own life?

I wake up wishing I had more time to sleep. (Just being honest!) I have a two and four year old who keep me on my toes. I try to start the day with some positivity – a quick cuddle with the girls, an affirmation or quiet moment to focus my energy toward productivity. I create a schedule that includes exercise nearly every day – otherwise, the time would get filled by something else. Even if I adjust what I do for movement, I try to stay committed to the time. It helps my creativity and energy levels. I love few routines more than my first cup of coffee. After I enjoy it, I pour water or hot water with lemon and hydrate morning ‘til night. Food-wise, I’m a very flexible eater. I eat when I’m hungry and the amount I need by day. It’s a habit for me to plan meals I love and have them at the ready – like a bountiful veggie and bean chili in the winter or a robust summer salad. I enjoy eating healthfully and balanced, but I don’t deprive myself of taste and flavor. I like butter, sugar, and salt when it’s used in a way that enhances my experience. I have plenty of room for a nice glass of wine, anything chocolate, and buttered toast. I love going out to eat when our family budget allows it. I was not always like this so don’t get discouraged. Instead, write down your own ideal day and be prepared to make trade offs. I invest in time to meal plan and grocery shop because I like the benefits of fueling my body and taking care of my family, not because that’s the most enjoyable way to spend my time. I’d rather be laying on the beach! But I do these things anyway because they are important to the kind of life I want.

What are some of your favorite plant-based meals to cook? Do you have any to share with us?

Roasted vegetables are a weekly staple in my house. I’ll reuse them in quick miso soups – just hot water, miso, leftover veggies, and canned chickpeas. I also love lentils, particularly done Moroccan style and with an egg on top. We eat quesadillas often. I like to do ours with black beans, shredded broccoli and carrot, avocado, salsa verde, and queso fresco if the store has it. My mindset is “you can’t mess it up”. I cook from my refrigerator first and foremost because I care deeply about reducing food waste in my home. It saves money and it’s better for the planet.

What is one of your favorite physical activities to do with your family?

Swimming! My girls are learning how to swim. I taught them to love jumping in the water by making an announcement before the jump – like “I love ______”. Secretly I’m helping them practice gratitude and teaching them to love the water. My husband and I are both scuba divers and hope our kids will be too one day.