Redefining Health: The Health at Every Size® Perspective

Every month, this newsletter educates and inspires you to live a healthier, happier life nourished by the foods you eat, the thoughts you embrace, and the movement that fuels your body. True wellness isn’t about restriction, counting every calorie, or adhering to diet culture. Instead, it’s about honoring your body, cultivating self- compassion, and making choices that enhance your well-being.
This issue aims to introduce (or reintroduce) you to an approach that challenges the traditional diet mentality and helps you break free from the cycle of restriction and guilt: Health at Every Size® (HAES®).
May this newsletter empower you to embrace where you are in your journey, love yourself as you are, and make peace with food and your body.

Redefining Health: The Health at Every Size® Perspective

Developed by Linda Bacon, PhD, the Health at Every SizeR (HAES®) philosophy is rooted in the idea that health isn’t determined by size or weight alone but by the weight at which one’s body naturally settles when engaged in:

Eating intuitively and honoring hunger and fullness cues
Regular physical movement that feels good rather than a punishment
Self-care that supports mental, emotional, and physical well-being

The five fundamental principles of HAES® are:

Weight Inclusivity – Recognizing that bodies come in all shapes and sizes and that weight alone does not determine health. HAES® rejects the idea that a person’s body size defines their worth or well-being.
Health Enhancement – Shifting the focus from weight loss to well- being by supporting policies that improve access to health care and promote respectful, equitable treatment for all.
Respectful Care Acknowledging the harmful effects of weight bias in healthcare and society, HAES® encourages a compassionate,
nonjudgmental approach to supporting people of all sizes in their health journey.
Eating for Well-Being: HAES® encourages intuitive eating and body trust instead of restrictive dieting, promoting a balanced, flexible approach to eating based on hunger, satiety, and pleasure.
Life-Enhancing Movement – Joyful movement that supports energy, well-being, and overall health, regardless of weight or fitness level, is encouraged. The focus is on moving in ways that feel good and sustainable, rather than using exercise as punishment or a tool for weight control.

HAES® encourages a shift toward:

Body respect: Treating your body with kindness, regardless of its shape or size
Freedom from dieting: Letting go of restriction and embracing a flexible, nourishing approach to food.
Joyful movement: Engaging in physical activity that feels good rather than a forced activity
Holistic health: Focusing on behaviors that enhance well-being rather than chasing a number on a scale

People of all body shapes and sizes are encouraged to focus on sustainable, enjoyable behaviors that promote well-being. At its core, HAES® supports a holistic view of health that focuses on sustainable habits rather than weight. Instead of using the scale to measure success, HAES® encourages individuals to develop behaviors that promote physical, emotional, and mental well-being.

Steps to Embrace HAES®:

Make peace with food. Give yourself permission to eat, honoring hunger and fullness cues.
Let go of guilt. All foods can fit into a balanced, joyful eating pattern- without shame or punishment.
Move for joy, not weight loss. Find activities you genuinely enjoy, whether dancing, hiking, swimming, or yoga.
Surround yourself with positive influences. Seek out communities that support body acceptance and self-care.
Challenge negative self-talk. Treat yourself with the kindness you would offer a friend.
Respect your unique body. Your body is different from others. Celebrate what makes you, you!
Want to learn more? Check out the book Health at Every Size: The Surprising Truth About Your Weight by Linda Bacon

Are you ready to ditch diets and embrace a sustainable, joyful approach to health? I’m here to help! Let’s work together and build a plan that honors your body, needs, and happiness.

Debunking the Myths of Health at Every Size

The Health at Every Size® (HAES®) approach is often misunderstood, leading to misconceptions that prevent people from embracing this compassionate, evidence-based framework. Here are some common myths -debunked.

Myth #1: HAES® Promotes Obesity and Ignores Health Risks

Truth: HAES® does not promote obesity but challenges weight-centered healthcare that prioritizes the scale over sustainable well-being. It encourages intuitive eating, joyful movement, and self-care, helping individuals improve health outcomes regardless of weight changes.

Myth #2: HAES® Denies the Link Between Weight and Health

Truth: HAES® acknowledges that weight can impact health, but emphasizes that it is not the sole predictor. Factors like genetics, stress, and access to healthcare play significant roles. Research shows that weight cycling (yo-yo dieting) can be more harmful than maintaining a stable weight. HAES® supports a holistic, weight-neutral approach to health.

Myth #3: HAES® Discourages Weight Loss and Healthy Eating

Truth: HAES® supports body autonomy-it doesn’t tell people they shouldn’t lose weight, but shifts the focus to well-being over dieting. Studies show that 95% of diets fail long-term, often leading to disordered eating. HAES® promotes intuitive eating and balanced nutrition without restriction.HAES® doesn’t discourage weight loss, but doesn’t make it the primary focus.

Myth #4: HAES® Promotes an “Anything Goes” Attitude Toward Food and Exercise

Truth: HAES® encourages mindful eating and joyful movement, not reckless behavior. It promotes:

Eating without guilt or restriction
Moving for energy and enjoyment rather than weight control

HAES® fosters balanced, sustainable health habits.

One Pot Chicken Fajita

Recipe by: Tomato Wellness
Convenience meets nutrition with this easy One Pot Chicken Fajita recipe. Ready in under 30 minutes, this dish will surely be the new star on your menu rotation!
Ingredients

2 Tablespoons olive oil
3 cups bell peppers, sliced
2 cups white onion, sliced
1 pound boneless, skinless chicken breasts, sliced
1 teaspoon chili powder
1/2 teaspoon ground cumin
1 (14.5 Oz) can diced tomatoes & green chilies, drained
8 -6° tortillas (whole grain or corn), warmed
Optional toppings: Greek yogurt, sliced avocado, guacamole, and/or salsa

Instructions

Prep your ingredients, add 1 Tbsp olive oil to a large skillet, and heat over medium-high heat.
Add bell peppers and onion and cook for 7 minutes or until tender,
stirring occasionally. Remove from skillet; set aside.
Heat the remaining oil in the skillet, then add the chicken. Sprinkle with
chili powder and cumin and saute for 4-6 minutes or until no longer pink, stirring occasionally.
Return peppers and onion to skillet; add drained tomatoes. Cook 2 minutes more or until hot.
Divide the chicken mixture evenly between tortillas and top with your favorite toppings. Enjoy!

Amount Per Serving: Calories: 590 cal, Fat: 19g, Saturated Fat: 3g, Cholesterol: 85mg, Sodium: 730mg, Carbohydrates: 67g, Fiber: 4g, Sugar: 11g, Protein: 38g