Contact — Krystal Clear Nutrition

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THIS👇❤️ When I was knee deep in my struggles with following food rules and restricting calories, my idea of what it meant to be healthy was a tad bit skewed. I thought that maintaining my small build was the end-all-be-all and that this was the singular thing that meant that I was “healthy.” Until I realized that I wasn’t healthy at all! Because it was all coming at a cost to my mental, emotional and psychological well-being. I was literally driving myself bonkers by restricting my calorie intake, skipping meals, not giving myself rest days from the gym and letting food labels rule my life! Here’s what I learned about what health is and isn’t ⤵️ Health is NOT defined by… ❌ Your weight (weight and health are NOT inextricably linked - it is IMPOSSIBLE to tell anything about someone’s health based on their body size) ❌ How well you can count calories, macro or points ❌ How good or bad you are for the foods you choose to eat/not eat ❌ Adherence to societal beauty standards regarding body shape and size (this is a big one and one that I myself struggled with for many years) ❌ Just about your physical health - it is also about your mental and emotional health too Health is…. ✅ Taking care of all aspects of your well-being by engaging in self-care activities like rest, joyful movement and…NOURISHMENT ✅ Eating regular meals to give you energy, mental clarity and a balanced mood (and so much more!) ✅ Having unconditional self-regard and loving yourself for who you ARE, not how you LOOK ✅ Listening to your body cues for hunger, fullness and satisfaction ✅ Having a positive relationship with food, your body and your mind - I call this the triple threat of wholistic health! ✅ Different for everyone ✨Health is about the consistent habits that you implement over time that contribute positively to your mental, physical and emotional well-being✨ When you start to focus on health in this way, you not only regain control over food, you regain control over your LIFE! ❤️ DM me if you want to get started on working towards your definition of health & a food freedom approach #foodfreedom #bingeeating #bingeeatingrecovery #healthateverysize #healthyeating

Hands up if you’ve ever lived and breathed by any of these food rules 🙋‍♀️ 🥜 You can only have 1-2 level tablespoons of peanut butter 🥯 You can only have 1/4 of a bagel 🍌 You can only eat 1/2 of a banana 🤲 Eat only 12 almonds or a small handful 🏷️ You can only have 8 crackers because that’s what the serving size on the box says 🧀 Eat only a portion of cheese that’s equivalent to the size of 2 dice 🎲 🎲 None of these 👆should EVER factor in when you’re trying to make decisions about food. Let me ask you this — when you follow food rules like the ones above…. • Do you ever fully enjoy your food? • Do you often leave a meal still feeling hungry? • Do you bust down the cupboard doors after a meal because you still aren’t satisfied? Diet rules suck - straight up! They steal your time, energy and happiness. They take the fun and joy out of eating and they leave you feeling deprived. ❌ Stop scrutinizing food labels ❌ Stop weighing and measuring your food ❌ Stop telling yourself you can’t have something because it’s “bad” or “unhealthy” ❌ Stop looking to external rules to guide your food choices Food rules should NOT run your life. YOU are in control of your food decisions. When you embrace food freedom and learn to eat intuitively…. ✅ YOU are the boss of your own body ✅ YOU get to decide what to eat based on what is appealing, what you’re craving and what is going to make you feel good (in terms of energy, digestion and alignment with your health and wellness goals) ✅ YOU get to decide how much to eat by tapping into your hunger and fullness cues (which includes tuning into your mental clarity, energy levels, mood, etc) Which food rules are you ready to let go of? 👇Drop a comment below👇 ↗️ Share with a friend who needs to hear this too #ditchdiets #dietrulessuck #dietsdontwork #foodfreedom #intuitiveeatingdietitian #loveyourfood #dietitianapproved #trustyourbody #hungercues #listentoyourbody

I WOULD LITERALLY RATHER DO ANYTHING ELSE… than cut back on… or worse yet, completely cut out CARBS 🍞 ❌ I’m sorry, but I just can’t even! For all of the hype that carbs receive, it is so disheartening to see that the wrong message is being portrayed in mainstream media… and sometimes even in the doctors office “If you want to lose weight, you need to cut out carbs.” Ummm, what?!! No! Ok, yes - you will INITIALLY lose weight when you cut out carbs, but this is because 50% of your daily calories should be coming from carbs!! 50% people! ✨CUTTING OUT CARBS IS NOT WITHOUT CONSEQUENCE ✨ It takes a toll on our physical, mental and emotional health! PHYSICAL HEALTH // carbs are the body’s preferred source of fuel. Our brain 🧠 needs a minimum of 130g of carbohydrate per day. Without it, this can lead to brain fog, fatigue, headaches and so much more ➡️ The keto diet limits carbs to 20-30g (super not enough!) and the carnivore is a whopping 0g 😳 MENTAL HEALTH // it js not sustainable to restrict ourselves from eating certain foods. Restriction triggers deprivation, which can lead to overeating and bingeing. This does not contribute positively to your relationship with food or your body EMOTIONAL HEALTH // by placing an entire food group in the “bad” category, you’re tying your morality and sense of worth to your food choices. Ie. you’re good when you follow the rules and bad when you don’t. Talk about a quick way to feel bad about yourself 😢 Are you ready to STOP being so scared of bread, pasta, rice, pizza and bagels? 🍞 🍝 🍚 🍕 🥯 DM me and let’s chat about how you can live a life of food freedom that includes all food, including CARBS! #carbsarenottheenemy #carbsarefuel #wouldyourather #foodfreedom #intuitiveating #dietitianadvice #weightinclusivecare #makepeacewithfood #eatlovenourish #allfoodisgoodfood

IF I HAD A DOLLAR 💵 Oh boy! I have literally lost track of the number of times that someone has made a comment about my eating habits, what’s in my grocery cart or what I order at a restaurant simply because I’m a Dietitian. “Oh you’re a Dietitian, you must eat so healthy and have the perfect diet” 🗞️ NEWSFLASH: healthy eating looks different for everyone, dietitian’s included (we’re human too!) 🤫 THE TRUTH IS - - - I tried the “eat only ‘healthy’ and ‘good’ foods” gig and… surprise, surprise it didn’t work! Perfection was something that ran deep within me and it extended into my eating habits for a very long time. This soon caught up with me because I eventually hit a wall - my energy levels sucked, my moods were terrible and every minute of my day was spent thinking about food (because I was depriving myself of what I really wanted) Striving for perfection was not ❌ an end-game that I could live with forever. Instead, I made a LIFE-CHANGING👏 shift to zoom out and aim for flexibility and enjoyment with food and my eating habits ❤️ MY NEW MANTRA ❤️= one meal isn’t going to make or break your health. It’s about what you’re doing consistently over time that matters most 🙋‍♀️ If this resonates with you, let me know 👇 🙋‍♀️ If you’re looking for help with making the shift away from dieting, being “perfect” and following the “rules” so that you can live your best foodie freedom life (just like me!), shoot me a DM. I’d love to help ❤️

Hi I’m Krystal 👋 If you’re new around here - let me introduce myself: I have been a Registered Dietitian for 13 years and I…. — Am a recovering perfectionist 👌- I say recovering because let’s be serious, it’s a trait that’s tough to shake on a good day — Healed my relationship with food 5 years ago ❤️‍🩹 - after I was done with the guilt, constant feelings of restriction and always hitting an “energy wall.” My biggest “aha moment” came after I had my first daughter in 2019. I was determined to show to her what NOT to do and to lead by example so that she (and her sister) can grow up to have a positive relationship with food and her body! — Value my body for what it can do, not for how it looks 🥰 Along with calorie counting, I tossed out my scale and replaced it with daily affirmations about what I love about my body and all the ways that it allows me to show up for my family and carry me through my day — Love yogurt and chocolate cake equally 🍰- and I allow myself to eat both whenever my taste buds ask for them — Am a golf wife & momma of 2 girls ⛳️ 👧 🧒 - life is busy in the Haggard household. My hubby likes to golf, I’m a runner and we’re constantly chasing after our toddlers — Don’t restrict dessert or sweets of any kind 🍪- for myself or my girls! — Believe that all foods fit 🍌🍕 🍩 🥗 - food is fuel, but it is also joy, connection, love, culture and community. Not every food choice has be the “right” one and we can’t be “perfect” all the time (see my first point above 👆) ⚡️MY MISSION is to help other women feel confident in their bodies and to learn how to nourish their bodies again - without diets, restriction or guilt! ✨FOLLOW along for nutrition tips, body acceptance, mindset mentorship and meal ideas (for the whole family!) #registereddietitian #foodie #intuitiveeating #dietitianmom #foodfreedom #allfoodfits #rolemodelmom #raisinghealthyeaters #bodyneutral #bodypositivedietitian

These “ingredients” should have NO place in your eating world! Food should not hold so much power over us. The stress of restricting and obsessing over every calorie is not worth the damage that it causes to our mental health ❌ Leave the diet rules, restrictions and labels behind ✅ Work towards giving yourself permission to eat ALL foods. This may not be easy, but it’s so worth it in the end (I promise 😉) ✅ Eat foods that make you FEEL good - I mean, REALLY make you feel good. Energy-wise, mood, digestion, performance. The whole she-bang! ✅ Make your food choices from a place of self-compassion, freedom and autonomy! Only you know what you want in any given moment and honoring your cravings and preferences will breed feelings of self-respect and wellness! ✅ Above all, remember that food is meant to provide us with nourishment, fuel, joy and connection. It is not meant to make us feel bad about ourselves. Diet culture would way rather us buy into fear and rules - well-being just isn’t sexy enough 💰 🤣 🙅‍♀️Guilt, shame, fear, judgment, anxiety, perfectionism and negative self-talk are NOT ingredients for developing and maintaining a healthy relationship with food and your body 💕Reclaim your freedom, choose foods that align with how you want to feel and practice self-compassion at every turn! ✨I don’t know about you, but that sounds way cooler 😎 to me than any diet out there ✨ I hope this message finds you well today and gives you the strength you need to change your script when talking about food (and yourself!) Xoxo Krystal ❤️ #foodfreedom #healthyfoodrelationship #foodingredients #antidiet #antidietculture #bodyliberation #bodypositivedietitian #intuitiveeating #foodhealing #healthyeatingjourney #removeguiltfromfood #guiltfreefood #foodislove #foodismorethanfood #disorderedeating #disorderedeatingrecovery #dietculturedropout

The VERY BEST PLACE TO START when you’re looking to heal your relationship with food and your body is actually…. ❤️ Cultivating self-compassion and mindfulness ❤️ After years of dieting, restrictive eating and letting external cues dictate your food choices, the only way to make a shift is to rewire your mindset! STEP 1️⃣: Cultivate mindfulness 🌸 Mindfulness is the act of paying attention to something on purpose The first thing that I encourage clients to do when they start on their journey to healing is to begin to develop non-judgmental awareness of their thoughts, feeling and behaviours. ➡️ Be a fly on the wall of your own thoughts and eating habits. Don’t judge, just observe! ➡️ This allows you to challenge negative beliefs and thoughts so that you can change your internal script to align with your core values and how you want to FEEL STEP 2️⃣: Practice self-compassion ❤️ Self-compassion is all about being kind to yourself This is the key 🔑 to breaking free from the guilt, shame and self-criticism associated with food and eating ➡️ Forgive yourself for past eating behaviours ➡️ Forgive yourself for returning to old eating habits - this is a natural (and expected) part of the journey towards healing ➡️ Approach yourself with kindness and understanding! When you do all of the above 👆, you’ll be more likely to treat your body with respect and make choices that honour your well-being! And that my 🌸F-R-I-E-N-D-S🌸 will make the rest of the stages of healing your relationship with food and your body that much easier! #healingjourney #intuitiveeating #friendswithfood #foodfriends #foodfreedom #foodfreedomforever #dietitianadvice #friendslover #selfcompassion #mindfulness #enjoyfood #foodhealing #rdlove #dietitianapproved #dietculturedropout

SHIFT YOUR FOCUS 🧘 Focusing on the number on the scale and tracking calories, macros and sweat equity MAY lead to short-term weight loss, but the results don’t last! With each new diet or health trend, you’re given false hope that “this one will work” and that you can lose those last 10 lbs no problem 💁‍♀️. But when you eventually regain the weight back in the long-term, all you’re left with is a worsened relationship with food and your body! No fun right? You want to know what’s waaaay better than the guilt, shame and feelings of failure associated with dieting? Feeling empowered, confident and energized when you shift the focus towards building HEALTHY HABITS that last! Let me say that I completely get it and have been there! It can be tough to let go of the “fantasy” of weight loss, but when you do, it is the most freeing and life-changing thing that you can do for yourself. Here are 5 healthy habits to start focusing on every day: ✨Make it about more, not less - look at what you can add to your plate (instead of take way) to add balance, nourishment and satisfaction ✨ Eat regularly throughout the day - the key here is not letting yourself get too hungry! When you try to extend your eating window for too long, your body kicks hunger hormones into high drive and amps up cravings, which can be a recipe for overeating/bingeing ✨Include carbs and protein at all meals - there is NO reason to restrict carbs - they fuel our muscles and brain (and so much more!) The combo of fibre-rich carbs and protein helps to keep us full and give us long-lasting energy ✨Engage in movement that you enjoy - exercise is not meant to be a form of punishment or compensation. Move in ways that make your body feel good. You don’t always need to sweat for it to “count” ✨Allow flexibility in your eating - not every meal has to be perfect. Not every meal needs to include veggies or be perfectly balanced. Listen to your body and allow all foods into your eating world #healthyhabits #nutritionbyaddition #itsnotaboutweightloss #ditchdieting #ditchdietmentality #foodfreedom #foodhealing #ditchdietculture #dietculturedropout #crushhunger #carbsandprotein #joyfulmovement

THERE IS SO MUCH MORE TO LIFE…than just food! When I was back in my calorie counting hay day, I created a Ferris Bueller situation where I didn’t stop and look around! Life was literally passing me by. Obsessing about calories to lose or control your weight is not the end-all-be-all! ✨ The number on the scale does NOT determine your worth ✨ The number on the scale does NOT determine whether or not you’re worthy of love, success and meaningful relationships ✨ The number on the scale should NOT dictate your happiness! I’ve heard it sooo many times - “if I could only lose another 5lbs, I’d be so much happier with my body,” or “I want to get down to XX-lbs before beach season.” 🔄 And so begins the dieting and calorie counting brigade! The pursuit of thinness is a slippery slope because even if you do reach your “goal weight,” the results aren’t there to stay because 95% of diet fails and 2/3 of people gain the weight back and more. Plus, how many of you have reached your goal weight and wanted to lose ANOTHER 5, 10 or 15 pounds? It can be a nasty little game that you play yourself because you “want more.” Dieting and calorie counting is a time thief and steals your happiness🥲 INSTEAD HAPPINESS COMES FROM ⬇️ ✅ TRUSTING and RELYING on your body’s cues (for hunger, fullness and satisfaction) ✅ The peace of mind that comes with honouring your body’s needs and desires ✅ Embracing the freedom to enjoy all foods, without guilt ✅ Finding the pleasure in enjoying nourishing foods that MAKE YOU FEEL GOOD (mentally, emotionally and physically) When you learn to listen to and respect your body by FEEDING IT and LOVING THE WAY IT LOOKS, you’re able to become more present in your life to make memories for years to come ❤️❤️❤️ #foodfreedom #countmemoriesnotcalories #enjoylife #focusonhealth #bodypositivedietitian #intuitiveeating #trustyourbody #loveyourbody #loveyourself #loveyourselfquotes #nutritioninspiration #dietitianadvice #eatlovenourish

CARBS ARE ESSENTIAL - I’m serious, they are a MUST ❤️🍞 ❌ Carbs are NOT the problem! ✅ It’s trying to not eat them (or not eating ENOUGH of them) that can lead to problems such as fatigue, stress, inflammation, hormonal imbalances and overeating/bingeing behaviours CARBS = fuel (energy) for the body 🏃 and brain 🧠 When we eat a food that contains carbohydrates, it is broken down into individual molecules (glucose), which is converted directly into ENERGY⚡️ ➡️ Your body NEEDS carbohydrates on a DAILY basis ➡️ In fact, your body NEEDS carbohydrates MULTIPLE times per day ➡️ Carbs are found in a variety of foods, ALL of which should be included as part of a balanced diet Sources of carbohydrates include: • Grains - bread 🍞, cereal 🥣, rice 🍚, pasta 🍝, crackers, muffins, oats/oatmeal, quinoa, barley, bulgar • Fruit - 🍌🍎 🍑 🫐 • Starchy vegetables - 🥔 🍠 🌽 🫛 🥕 • Legumes - beans, lentils and chickpeas ❌ Don’t live in fear of carbs! ✅ Include carbs with MOST (if not all!) meals, enjoy them in multiple forms and eat enough of them to stay energized! #carbscarbscarbs #carbsarelife #carbfuel #brainfuel #brainfood #eatcarbs #allfoodfits #allfoodisgoodfood #foodfreedom #foodisfuel #feelgooddietitian #intuitiveeating #foodhealing #dietitianadvice #rdtips #oatmeal #oatmealbowl #oatmealobsessed #fruitoatmealbowl #fruitlover #fruitenergy #feedyourbody

LOOKING TO BUILD HEALTHY EATING HABITS THAT STICK?! You might be surprised to hear me say that the answer is NOT dieting! Sense the sarcastic tone people! Don’t do it! It is ACTUALLY possible to NOT diet and still see amazing results that you can hold onto! Making sustainable changes to your eating habits can be a tough gig, especially if you’re still caught in the all-or-nothing diet mentality ❌ Diets are nothing but rules that leave you feeling restricted and deprived ❌ Diets make you feel guilty AF when you eventually break the rules. And trust me, you WILL break the rules and the diet altogether because they go against your biology, autonomy and preferences ❌ Diets erode your self-esteem because you feel like a failure when the diet fails Healthy eating habits are sustainable when they have these 3 keys elements ⬇️ ✨ SIMPLICITY - less is more! Don’t try to climb Everest in a night. When things get too complicated or you try to do too many things at once, you’re less likely to be motivated to try it and stick with it. Pick one small goal, master it over time and then layer on the next one ✨ ENJOYMENT - include foods at every meal that you love and that bring satisfaction. If you’re still caught up in the rules and what you shouldn’t eat, this massively interferes with your ability to obtain enjoyment from food and eating. When you’re not in love with food, this can make it pretty darn tough to maintain habits associated with your eating habits ✨ FEEL-GOODness- when the habits you’re implementing contributes positively to your mental, emotional, physical and psychological well-being, you’re more likely to keep doing them because you see the payoffs in day-to-day life Stop wasting your time and energy on the latest diet or “wellness” trend and focus on building healthy eating habits that you can maintain (and feels good for YOU!) #healthyeatinghabits #undietyourlife #ditchthedietmentality # dietcycle #dietssuck #sustainableeatinghabits #healthyfoodrelationship #healyourrelationshipwithfood #foodfreedom #itsnotyouitsthediet #simpleeating #loveyourfood #feelgoodfood #feelgooddietitian #feelgood #feelgoodnutrition #foodhealing

STOP EATING AROUND YOUR CRAVINGS 😋 Eat what’s calling to you, enjoy it and then move on! Honestly, I’ve been stuck in this trap more times than I can count. I’ve avoided what I really wanted out of fear that it was “bad” or that it would make me gain weight. And good lord did that ever work against me 😠 I tried to fill the void with everything in my cupboard - cereal, pretzels, fruit, raisins, crackers - everything EXCEPT for the very thing that I wanted. All that it did was make me think about the “forbidden food” even more and it shaved years off my life with the stress that it caused and the amount of time I wasted ransacking the pantry. If you’re craving something, embrace the signals that your body is sending you! Whether it’s for something sweet, savoury, crunchy, smooth, warm or cold, listen to what your taste buds want because this will lead to satisfaction and pleasure If you’re not satisfied at a meal, you’ll be left “wanting more” and may end up seeking out 15 other things until you finally comes to terms with the fact that the only thing that will satisfy you is what you wanted in the first place! So go ahead, listen to your body 🎧 and eat what sparks joy for you in the moment (guilt-free!) ❤️ Need help? Shoot me a DM and I’ll help you get started with making peace with food and your body! #foodfreedom #foodcravings #honourcravings #eatdontrestrict #dietculturesucks #dietculturedropout #foodforthought #eatwhatyoulove #lovewhatyoueat #foodjoy #foodlover #icecreamconvos #allfoodfits #allfoodisgoodfood #intuitiveeating #intuitiveeatingdietitian #dietitiantips #dietitianlife #beentheredonethat #foodhealing #foodrecovery

Healthy eating has never been so simple!

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