Jan 10, 2022

Most of us have been weighed at the doctor’s office. Some of us may have brought children to the doctor where they are weighed. It can be uncomfortable, and even stressful. Then, the doctor comes in and starts talking about the number on the scale, and another number known as BMI, or body mass index.

            What is this number? What does it mean that I’m a 19, or a 24, or a 31? Turns out, it might not mean that much in terms of your health.

            BMI is a number that combines weight and height using the formula BMI = kg/m^2. This number was thought to be useful since 100 pounds for a little kid is different than 100 pounds for a fully grown adult. The medical world has decided that certain BMI values are deemed a healthy weight [for height], and that values outside this range are less healthy, or may come with health risks. 


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Body Image and the Appearance Ideal

Dec 02, 2021

The “Appearance Ideal” is what society tells us the “perfect woman” looks like. Think perfect skin, toned, large-chested, ultra-slender. (Notice, some of these features are pretty incompatible…)

The appearance ideal is not the same as the healthy idea. To achieve the appearance ideal, people go to extreme lengths to get the “super model” look, including unhealthy weight control behaviors. The goal with the appearance ideal is to become thin in a way that is neither realistic nor healthy. The goal with the healthy ideal is wellness, feeling good physically and mentally, and longevity.

The appearance ideal hasn’t always been the same as it is now. The “perfect woman” has looked different throughout history. Marilyn Monroe, Twiggy, Renaissance women, Kim Kardashian all look different, and were all the “perfect women” of their time.

Also, the appearance ideal can be different for different cultures and ethnic...

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6 Simple Tips to Navigate Holiday Eating

Nov 17, 2021

Holidays can be stressful for many reasons, and especially stressful for people on a journey to a better relationship with food.

Why are we so stressed out?

  •  Changes in mealtimes
  •  Different “comfort” foods
  •  Traveling
  •  Seeing family after a long time apart
  •  Dressing up for family meals
  •  Family members’ comments about appearance

Guess what?

You can still eat intuitively during the holidays!

Holidays are a wonderful part of life, and you should be able to enjoy them fully guilt-free! Food does not need to contribute to your holiday stress.

Here are some strategies to reduce holiday food stress from Team Temecula Dietitians:

  •  Don’t wait until the holidays to eat “holiday food”
    •  Restricting delicious foods lead to binges later
    •  Allow yourself unconditional permission to eat these foods all year long.
  •  Focus on the positive 
    •  Valuable family and friend time
    •  Sharing new and...
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Top 3 Tips to Repair Your Metabolism Today

Aug 25, 2021

This past week I posted this REEL on Instagram and figured I'd give you a little more right here in today’s vlog! In this vlog I share with you WHY your metabolism may be shot and how to repair it in 3 ways!! 

If you’re interested in learning more about healing your body and relationship to food, Food Freedom University opens for enrollment in less than 2 weeks! Jump on the waitlist HERE to get a coupon code for 10% off the course! 

xo, dietitian tianna 

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Why "Skinny Drops" Are Silly + How to Support a Healthy Metabolism

Jun 04, 2021

In today's VLOG I discuss the following topics:

1. What are "Skinny Drops" and why are they a waste of $$

2. Why we can't trick the cells of our bodies

3. Why your metabolism may be running slow an how to repair it

If you'd like to check out my Instagram post about this topic, you can do so by clicking HERE :)

Xo, Dietitian Tianna 

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There is No Such Thing as a "Healthy" Calorie Deficit

May 21, 2021

If you haven't checked out my recent reel on this subject, you can check it out HERE.

Here is why I say there is no such thing as a "healthy" calorie deficit:

Food deprivation (whether its mental or physical) will leave us wanting MORE. Our bodies biologically don't realize we're intentionally restricting, and our bodies will send signals to drive us to EAT. When we are in a deficit our bodies will try to encourage us to correct that through cravings and hunger signals. The more we ignore these cues, the more likely we are to binge or overeat.  

Although I do not promote intentional weight loss, some people do lose weight throughout their intuitive eating journeys. This is not because they're trying to be in a calorie deficit, but rather they likely were eating more than what their bodies needed because they were depriving themselves mentally and/or physically of food when struggling with diet culture mentality and body image. 

Food deprivation or attempting to...

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Breaking Down the Harvard Intermittent Fasting Article

Mar 22, 2021

"But, Tianna...why don't you support Intermittent Fasting? Harvard says it's good."

"Welp, Susan...Harvard is also a business and I'm going to now give you the nitty gritty on why I do not recommend this latest diet culture trend."

Let's jump in!

Xo, Dietitian Tianna 

PS To read the article I'm referencing in this vlog, click here.

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Vacationing and Intuitive Eating

Mar 05, 2021

In case you didn't know, I've been in Hawaii for the last week! In today's video, I explain one of the best parts of being an intuitive eater and going on vacation! I also get real personal with you and explain some of my own personal struggles before beginning my own intuitive eating journey! Enjoy!

Until next week,


Dietitian Tianna 

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Understanding ALL of your Possible Eating Personalities Types

Mar 05, 2021

If you haven't taken my free, 2-minute quiz, I suggest taking it first HERE before reading today's blog post. that you know your primary eating personality type, I now want to introduce you to the others. If you're anything like most of my 1:1 clients, there will likely be a secondary and maybe even a tertiary eating type that also resonates. 

This is something I usually ONLY share with my FFU students, so you are in for a treat! 

xo, Dietitian Tianna 


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You Know Your Eating Now What?!

Feb 15, 2021

Hey there! My hope is you've already taken my free 2-minute eating personality quiz, but in case you missed it you can still take it HERE!

I now want to share with you a few tips you can practice if you are the unconscious eater, the careful clean eater, or the professional dieter. 


Practice menu planning weekly to insure you are purchasing groceries to make actual meals. This will also help with eating out less and eating more balanced.

Read chapters 7, 11, and 12 in the book Intuitive Eating. These chapters focus specifically on honoring your hunger and fullness cues and coping with your emotions with kindness. 

Practice mindfulness when eating at least once a day for a few minutes. It doesn't have to be all or nothing! Create a comfortable eating environment and turn off distractions. 


Challenge yourself to tuning in to what you actually want rather than what you feel you "should" eat....

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