Explore DC with your Other Senses: A guide to activities in DC without Eating or Drinking

Lately many clients have expressed that while they love socializing, it is hard to find activities in the DC area that aren't centered around food and alcohol. DC is a very social city, which is a lot of fun but can be challenging for those who are trying to reach their health goals!

It is important to work on managing food intake at the amazing restaurants in the area, but even better to get in a variety of activities with friends and family. This is helpful not only with food consumption but stress management and exercise goals as well. I recently surveyed clients and friends for activities in the DC area that they enjoy outside of dining and many wonderful ideas were generated. Here they are! 

Explore Nearby Towns

                                                                                                                                  Harper's Ferry, WV  (photo by william fox)

                                                                                                                                 Harper's Ferry, WV (photo by william fox)

Bike to and walk around Old Town, Alexandria

Visit and walk around Annapolis, Maryland

Visit Leesburg town and Outlets

Visit (and hike around) Harper's Ferry, West Virginia

Hike DC!

                                                               Great Falls National Park

                                                              Great Falls National Park

                                                                            Jefferson Memorial at the National Mall

                                                                            Jefferson Memorial at the National Mall

                        Pure Prana yoga studio  in old town, alexandria

                       Pure Prana yoga studio in old town, alexandria

305 Dance Class with friends

Workout class with friends

Cut Seven

Jiu Jitsu

Pulse Inferno

Horseback Riding

Running

Yoga

Stand Up Paddleboarding in DC  & VA

Indoor Fun

                                                     King street coffee  in leesburg, VA

                                                    King street coffee in leesburg, VA

General Activities

Rock Climbing

Read a book at a coffee shop

See a movie

Spa Day

Public Talks

DC-Area Related

Story District - every second Tuesday of the Month

Meditation class: with Tara Brach, in Arlington, in Ashburn

See a show at DC Improv

Daybreaker

Visit ARTECHOUSE

African American Museum

Pottery Making at Hinckley Pottery

Union Market

See a play: Kennedy Center, Ford's Theater, Studio Theatre

Stay at Home

                              Plants from  leesburg farmers market  and  Catoctin Gardens

                              Plants from leesburg farmers market and Catoctin Gardens

Potluck Dinner with Friends

Game Night

Gardening

Arts & Crafts

Fun with Animals

                                                                                                            FOHA

                                                                                                            FOHA

                      Volunteer with animals: Lucky Dog Rescue, Washington Animal Rescue League, Friends of Homeless Animals

Spend time with other Dog Owners with

 

Any other ideas that you enjoy? Feel free to send them my way! 

 

 

Intuitive Eating Part One | Washington DC Dietitian

In our society it has become common to base our food intake off of what magazines, media, celebrities and the Internet tell us to do. All around you there are diet plans, weight loss pills and supplements, and new programs that are promising fast results. At the same time food marketing on TV and in the grocery store is at an all time high, making it nearly impossible to resist temptation.

It is important to remember that you are completely unique in your calorie and nutrient needs depending on how much you exercise, your genetic composition, your age, gender and your food intake. In light of this, many individuals on diets may not be getting the correct nutrients or calories that they need, causing them to either overeat or undereat, which inevitably leads to unintended weight gain. Something else to consider is that each person is unique in their customs, food preferences, family support, and the environment in which they live in. Diets and food plans don't take any of this into consideration. They can seem exciting at first, but after the first few days or weeks it is common for people to feel hungry, deprived, and irritated. It is even more common for people to follow a diet plan, then finish and regain the weight, causing a cycle of deprivation followed by overeating. 

So, how can someone break this cycle with intuitive eating?

The answer to breaking the dieting cycle is in listening to your body with mindful and intuitive eating. Your body knows better than any magazine article what it needs and what it craves. As we get older we forget to listen to our body, which causes a disconnect that can have harmful effects both physically and mentally. Getting in tune with your body’s cravings like we did as children brings you back in control of your food choices and eventually brings you to a healthy weight for your body. This includes listening to your body’s signals by eating when you are hungry, eating slowly and enjoying your food, and stopping when you feel satisfied – not too full. It involves retraining your mind to reject diets and, instead, eat balanced meals that satisfy you and don’t leave you feeling deprived or weighed down. It also means finding ways to handle emotions without using food while also accepting your body to improve self-esteem.

Washington - DC - Nutritionist

Intuitive eating is not a diet, but a way of life that is maintainable and long term, allowing you to eat the foods that you enjoy without any stress or guilt. The process is broken down into 10 Principles that will get you back in touch with your body and leave you free from dieting and deprivation:

  • Reject the diet mentality
  • Honor Your Hunger
  • Make Peace with Food
  • Challenge the Food Police
  • Respect your Fullness
  • Discover the Satisfaction Factor
  • Honor Your Feelings Without Using Food
  • Respect Your Body
  • Exercise – Feel the Difference
  • Honor Your Health

In this blog series we will go through each of the principles of Intuitive Eating to help bring you to a place of acceptance around food instead of fear or anxiety. The first step is to reject the Diet Mentality which we will discuss in more detail in the next post.

For more information visit www.intuitiveeating.com

This article was first posted on www.capitalpsychotherapy.com

Acai | Washington DC Dietitian

The summer months may be over, but I still crave delicious Acai Bowls. Acai (pronounced ah-sigh-ee) became popular a few years back when it was claimed as a "superfood", saying that it could increase energy, prevent aging and cure disease. Though this berry may have many health benefits, messages and media tend to exaggerate, and based on research, it's been found that Acai is just like every other berry out there; it's good for you and tastes great!

Overall, berries are good for you for many reasons including that they are:

  • High in essential vitamins and minerals
  • High in fiber
  • High in antioxidants to help fight disease
  • Low in calories and fat
  • Delicious

Acai is sold in stores in juice and frozen form, and is best in its frozen state. Though the juice may taste good, like other juice products out there it has unwanted sugar and calories.

To get my daily dose of nutrients, I whip up some Acai to make a delicious breakfast bowl. The process is simple. First, buy the frozen pack:

Washing - DC - Nutritionist

Then blend with frozen banana, Greek yogurt and flax seed. When it is blended and has reached a thick consistency, pour into a bowl and top with bananas, granola, chia seeds, coconut and anything else you enjoy! 

Washington - DC - Nutritionist
Washington - DC - Nutritionist

Ah-sigh-yum! This bowl is refreshing and tasty-perfect way to start your day.