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Break free from the rigidity of dieting to discover a sustainable way of living that feeds your unique mind, body, and soul.

 
 
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hello beautiful!

I'm Lindsay Sparks, a registered dietitian on a mission to help others move beyond the numbers and recognize that their value and beauty comes from within. Life is more than just going through the motions, it's about getting in tune with your mind and body to live a life well-nourished.

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Services

 
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It's time to ignite and radiate confidence from within by creating the happy, healthy life you deserve. Together, we'll redefine the way you view what healthy is and help you make peace with food and your body.

 

Inspiration to Spark Your Life

 
 
 
 

Ignite Your Inner Spark

 
It’s both fascinating and sad to me how body appearance can be the “go to” in conversation, especially amongst women. During my pregnancy, I’ve received an onslaught of unsolicited body comments. I’ve been asked outright (by a complete stranger, mind you) how much weight have I gained in pregnancy...have been told that I “look small,” and also that I “look big” “for how far along you are,”...have been told I’m “lucky” for “being all belly.” I’ve been asked how much am I exercising and “are you keeping up with an exercise routine.” Have been asked if I have stretch marks yet and am I using any lotions/creams to prevent them. The list goes on… . For someone who used to have terrible body image and disordered eating/exercise behaviors, I am so, so grateful I’ve recovered and have built up my toolbox of coping skills before going through this pregnancy journey. I’m even more grateful for having formed a healthy relationship with food and my body. The old me would have been in a panic about all the changes my body has gone through and will continue to go through as I bring life into this world. The old me would have been hyper focused on every thing I ate and likely already contemplating what kind of dietary pattern/exercise routine I would need to get into post-baby to “get my body back.” . Body comments can and do cause harm, pregnant or not. Comments on body shape/appearance keeps us playing small. They are surface level. They don’t dig deep into the real, meaningful, amazing concept of what’s going on *inside* the body/mind and what our bodies are here for us to do — to live our lives — to create, to nurture, to experience, to share, to connect. What can you say/ask/comment on instead of someone’s body? Here are some ideas: “How are you feeling?” “How’s your job/school/hobby?” “What are your plans for the summer?” “Read any good books lately?” “I love your ______” [insert anything here that has nothing to do with body]. . Reminders: You cannot tell how “healthy” someone is based on their appearance alone and weight/size/shape does not equate to worth/value. You can take care of your body, regardless of it’s size or appearance.
The concept of guilt in eating has come up a lot in my interactions with patients and clients this week. Guilt/shame around eating often stems from diet culture -- society's placement of moral value around food, bodies, and health. This has been occurring for centuries, getting stronger and stronger with each decade, moving us further and further away from authentic health. . Over the years, I've learned this guilt doesn't discriminate on foods either. I've had clients feel just as guilty for eating an apple or carrots as they do for cake or cookies. When we get to the root of the guilt, it's often due to a fear of weight change (aka fat-phobia), non-scientific info, and/or the idea that worth/value = a body size or the absence of disease. . Do you struggle with guilt/shame around eating? Are you tired of feeling this way? It may seem really hard to grasp that you can dig your way out of these feelings, but IT IS possible. Have patience and trust that your body is wise. I’ve seen my clients lives transformed (and my own!) with unconditional permission to eat ALL foods and the deconstructing of food having a moral value. . Here is an activity that can help break down the deprivation, binge-restrict cycles you may be stuck in: - Make a list of foods that you have been avoiding/restricting or foods that you feel “out of control” around - Choose ONE of those foods - Include this food on a daily basis over the span of a week. Yes, daily. Every day. The same food (brand, flavor, etc). - Helpful tips: try to be at a “gentle” or even “neutral” hunger level when including the food (i.e. avoid being ravenous/empty tank) and SAVOR the food. Slow down. Notice the taste, texture, temperature, smell. - Notice what happens when you have this food every day. Remain curious, not judgemental. The goal is not burn out; the goal is to form awareness and body trust. . Remember: You are not a good person or a bad person based on what you eat. Food has no moral value.
Tonight’s 15 minute dinner: pasta + jarred sauce + feta cheese + salad kit. 💥 The gangs all here: protein (used high protein chickpea pasta from @eatbanza) + carb + fat. 🥳 Bonus: vitamin C from the salad + tomato sauce will help my body absorb the plant based (“non-heme”) iron in the pasta. Extra bonus: fiber, which helps my GI tract. 💩😉 . P.S. reminder that we all have different needs, bodies, preferences, and experiences when it comes to nutrition + feeding ourselves day to day. What “works” for me, may not be right for you. You are unique, one of a kind! And that’s a beautiful thing to be celebrated.🌟
Setting boundaries is a matter of knowing and understanding what your limits are. It is a skill that takes practice and of asking yourself: What makes me uncomfortable or stressed? What impacts my well-being? What are my values? . In the process of healing your relationship with food and your body, knowing when to set boundaries to honor your physical, emotional, and spiritual health is key. Sometimes this involves having difficult conversations with others, including medical providers, reaching out for support, or giving yourself permission to make self-care a priority. . On a more personal note re: boundary setting, I've decided that trying to keep up with instagram content is draining me. 🤪I've got a lot on my plate -- between running my business and seeing clients, preparing for Baby Sparks' arrival in March, working on my Certified Intuitive Eating Counselor training, and hosting a virtual book club for one of my fave books, Body Kindness®, by Rebecca Scritchfield, RDN -- this girl is needing more space than ever for self-care and boundary setting. . While I may not be posting as frequently on here, I can always be reached via email (dietitian@feedyourspark.net) or through my website: feedyourspark.net. If you weren't aware, I also regularly share content related to intuitive eating/Health at Every Size® via my business Facebook page (link in bio). . If you are an instagram regular, and are looking for more non-diet, intuitive eating/HAES inspiration, I've tagged some of my favorite accounts on this post for you to check out. 💕 . Share with me: what is a recent way you've set a boundary in your life? how do you build and preserve your boundaries?
Snack time for me and baby Ginny. 🥭🤰🏼This is an example of gentle nutrition and intuitive eating at work: I am going to head out for a walk soon, and it has been several hours since my breakfast. I could feel a slight sense of hunger, but not super strong. Knowing I’m going on a walk, however, I wanted to have some fuel for my muscles and cells. ⛽️ Throughout pregnancy, I’ve been trying to focus on getting enough calcium. Not getting enough calcium during pregnancy has been linked to developing osteoporosis later in life. I have several risk factors for osteoporosis already, so if I can try to prevent it, I want to do so. I love cottage cheese and picked it not only because it sounded good, but it also has a decent amount of calcium + protein. I focus on non-meat sources of protein in my diet because I’m just not a big meat eater by preference. Lastly, I like pairing protein with carb, because it seems to help my blood sugar + gives more “staying power”/satiety for me. Remember, the intuitive eating journey does not throw nutrition out the window. It is a process of integrating health values and dismantling diet mentality. Oftentimes, nutrition is saved for last to help first overcome years of harmful dieting rules and beliefs + re-learn to trust your body to self-regulate your food intake. The beauty of it all, is that there’s no “right or wrong” way. You can’t fail, you can only learn more about yourself and grow from it. 🌱 Now I’m off for my walk on this beautiful, sunny day 🌞🚶🏼‍♀️Happy Saturday, friends! If you consider yourself an intuitive eater, what does gentle nutrition look like in your life?
What do you think of the phrase, "new year, new you?" 🤔What it says to me is that you, as you are, are not enough. There's no shame at all in seeking self-improvement or having goals, aspirations, intentions, resolutions, etc. for the new year (or any time of the year)..but being sold the idea that you aren't capable of love, acceptance, or health unless you change your outward appearance? Nope! 🙅🏼‍♀️ Not okay in my book. . There is overwhelming evidence that indicates it is time to stop using weight loss as a view of "success" in the reduction or management of health conditions. Not to mention, dieting has been associated with apathy, depression, irritability, anxiety, negative body image, and preoccupation with food (cf. Canetti, Bachar, & Berry, 2002, for a review). . As you embark on the New Year, I hope that you find ways to pursue kindness, curiosity, and compassion towards yourself versus judgement, shame, and trying to fit into to society's narrow beauty standards/thin ideal. You can opt out of diet culture. You can choose health and healing over diets and punishing yourself.