About Sally Pechstein, MPH, RD

Weight, health and body image advisor

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  Most positive, life-changing ideas, practices?

  4 0 Nice question! Thanks for asking it. I vote for not using the words "should" or "need to" (do something) anymore. It's amazing how when you take these words out of your life and replace them with "like to" life just becomes so much more positive and little things MUCH less of a chore. Most of the things we Should ourselves with could also be truthfully (in part, sometimes) answered with a "I want to..." Your inner critic/drill sergeant takes a back seat; which is incredibly freeing. Enjoy! Sally Pechstein, MPH, RD answered in Other Health & Fitness 10 months ago Answer, comment & read 8 more answers »

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  Are "Bed Time" snacks good for preschoolers? My Daughter is in a routine where she wants a snack before bed every night.

  2 0 This is a bit of a hard one to answer. At first glance, it seems harmless. And CERTAINLY may be. However, a couple of other things to consider... thinking that because you've asked, you have some concern about this. I'd look at how your little one is eating at dinner time, and is bedtime snack appealing to her because she's not eating as much at dinner (and is actually [biologically] hungry? (snack offerings are more fun than dinner?). Is it possibly a way to procrastinate bedtime? Perhaps it's somehow comforting to eat as she winds down from her day? I know the latter may sound a bit odd, but I have worked with many folks who have a very strong attachment to nighttime eating (even if they've eaten a full/complete dinner). There's a connection btwn winding down at the end of the day (for many adults, it's "ME" time) and food, and I think it's absolutely possible for these habits to form in young children. With your best, loving intentions, I'd hate for you to be inadvertently creating an unconscious connection btwn food and relaxing/comfort at night for your daughter. As you know, preschoolers need to eat about 6 times daily (meals + snacks), so scheduling these times so that dinner would be the last one would be my vote. Make it a gradual, gentle change process so she doesn't feel as though food is being withheld or denied. I hope this helps ~ best wishes. Sally Pechstein, MPH, RD answered in Fitness & Exercise about 1 year ago Answer and comment »

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  Ginseng root - where to buy?

  0 0 Aviaticsquad: I like to buy bulk herbs at The Herbalist on 65th in Ravenna http://www.theherbalist.com/ OR  at Dandelion Botanicals http://www.dandelionbotanical.com/ on Ballard Ave. I'm not a ginseng tea drinker, so can't make a good recommendation re: prep, but I think the folks at these two places are quite knowledgeable. Enjoy~ Sally Pechstein, MPH, RD answered in Alternative Medicine about 1 year ago Answer and comment »

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  Resources for Eating Disorders

  4 0 I am sorry to hear that you haven't been able to find support for binge eating. Unfortunately, it isn't as widely discussed as anorexia nervosa and binge/purge behaviors, but I have yet to meet a colleague who does not work with clients who deal with binge eating. (It now shares the distinction of having its own diagnosis code). If you are looking for a (talk) therapist, there are quite a few in Seattle; you might want to try (if you haven't already): http://www.nationaleatingdisorders.org/get-help-today/ I would also strongly suggest considering alternative therapies such as body work and energy medicine. Yoga is also a tremendous way to connect to our body and Self, physically, energetically, spiritually. Trying different approaches can help you to uncover what resonates most with you. From my personal experience, however, it's critical that the physical and/or energetic body is involved directly in one's healing Path. Lastly, if you don't know her work already, Geneen Roth has written extensively (articulately, humorously, candidly) on binge eating and relationship to food issues. http://geneenroth.com/index.php Best wishes to you~ Sally Pechstein, MPH, RD answered in Get Fit! about 1 year ago Answer, comment & read 2 more answers »

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  Should I see a nutritionist?

  5 0 I completely understand your reluctance to launch headlong into a fitness and diet program at once... and congratulations, by the way, for knowing yourself and doing what feels right without going 'overboard'! I think Barak G. had some great ideas re: reviewing where you are with your food habits. It's amazing how those incidental calories can make a big impact, and how easily it is to get distracted and not be aware of them. Making a few small, mindful changes really can make a big difference. IF following these types of guidelines makes you feel like you are restricting (meaning: you are feeling triggered), put down your fork, take a deep breath, ask yourself what's coming up. Just be in that space for a minute. One of the ways I've seen people really be successful in finding their natural weight (and ease with eating) is to [slowly, over time] be more present & connected to their bodies. It's a pattern we can create, so it becomes second nature; we disengage the auto-pilot that we've developed. It can be very illuminating, powerful, even fun. I do suggest that you find a nutritionist to partner with, or at least someone to check in with from time to time. Ask yourself what type of relationship would really serve/support you to move forward from where you've been with food. It sounds like you wouldn't be interested in anyone that wants to give you any sort of meal plan or calorie goal, and I would totally agree-- that's a red flag! Following a meal plan doesn't teach us to listen to our own bodies. It's totally possible to feel comfortable with your body and weight, AND enjoy food (but not to the point that you're checked out and feel crappy later). Stay with yourself and enjoy the process! Sally Pechstein, MPH, RD answered in Get Fit! about 1 year ago Answer, comment & read 7 more answers »

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