Sleep Your Way to Better Eating: The Surprising Connection You Need to Know

Your eating habits play a significantly role in how well you sleep, but did you know that your sleep patterns can have quite an influence on your eating behaviour?

While much attention is typically placed on the food itself when it comes eating challenges such as emotional and binge eating, there are many other factors to consider and sleep should not be overlooked.

THE HORMONE CONNECTION

Lack of adequate sleep can lead to physical consequences such as hormonal imbalances, which may increase your hunger and trigger cravings for the less helpful foods. Acknowledging that insufficient sleep can exacerbate these cravings as a physiological response, rather than a personal failing, can foster self-compassion. Why is this beneficial? Instead of trying to offset binge eating episodes by restricting your food later, it encourages a shift towards self-care rather than sabotage. A focus on improving sleep won’t just help with eating challenges; It will also bring about significant health benefits across the board.

MEAL TIMINGS

What and when you eat can impact your sleep; insufficient daytime eating followed by overeating in the evening, especially close to bedtime, can disrupt your sleep. Malnourishment can elevate your stress levels and adversely affect sleep. Ensuring you eat enough and stabilising your blood glucose with sufficient protein, fibre, natural fats and slow-releasing carbohydrates can make a difference. Consider the balance of your meals rather than striving for perfection (which doesn’t exist – by the way). Of course, a good night’s sleep will make it easier to eat in a balanced way the next day.

PSYCHOLOGICAL IMPACT

Poor sleep quality also has psychological ramifications, affecting the higher brain functions responsible for self-control, decision-making, and rational thinking. Adequate sleep is necessary to restore these cognitive processes, allowing for more constructive decision-making. Conversely, chronic stress driven by negative thoughts about food, dieting or your body is also likely to disrupt your slumber. This can keep you stuck in a perpetual cycle of negative thinking, poor sleep and unwanted eating behaviours.

Furthermore a reminder that alcohol consumption, which you may turn to in times of stress, can disrupt your REM sleep, impacting overall sleep quality. It’s also worth reflecting on your individual sensitivity to caffeine, which varies from person to person, and may be playing a part in night time wakefulness.

Six Tips for a Good Night’s Sleep:

Focus on one small adjustment at a time and remember that consistency is key!

1. Experiment with Eating Earlier: Consider experimenting with eating earlier a few days a week. This is about understanding your body and finding what works best for you. If needed, have a nutritious snack before bedtime to avoid going to bed hungry.

2. Eat Enough: Ensure you are getting enough food throughout the day to help stabilise your blood glucose and to help prevent disturbed sleep.

3. Embrace Outdoor Time and Daily Movement: Spend time outdoors when you can and take some gentle exercise every day. A brisk walk ticks both boxes.

4. Set Up a Sleep-Friendly Environment: Dim the lights and limit electronic device use before bedtime. This will reduce your exposure to sleep-blocking blue light and minimise nighttime stimulation. Ensure your bedroom is dark and kept at a comfortable temperature for optimal sleep conditions.

5. Keep to a Consistent Sleep Routine: Avoid napping during the day and go to bed at the same time every night. This can positively impact your body's ability to reset your circadian rhythm, promoting better sleep.

6. Minimise Alcohol and Caffeine Intake: Avoid using alcohol to help you sleep. Alcohol is a stimulant and can mess with your sleep. Similarly, limit caffeine consumption and avoid drinking it later in the day.

As you work on your eating challenges, remember that fixing your relationship with food involves a multifaceted approach. By addressing the physical, emotional and psychological aspects, you can gradually build a lifestyle that supports you on this journey.

 Do you long for a happy relationship with food, but are feeling lost on where to begin? Grab my FREE guide Breaking the Cycle - Your First Steps to Healing Your Relationship with Food, to kickstart your journey today

This invaluable resource will help you:

✔️Know when you’re really hungry and when you’re not

✔️Learn when to eat that’s best for you

✔️Know the best snacks to help you stop craving and feeling out of control

Is food tracking helpful or harmful?

For many people, food tracking is commonly associated with following a diet. Over the past century, various diets have emphasised the importance of keeping a record of meals, evolving over time to include tracking calories, points, and macros etc. Even diets claiming to be anti-diet, such as Noom and WW, still require users to log their food intake to stay within a designated calorie goal. Several of my clients who have used apps like MyFitnessPal in the past, report that this tracking of exercise and calories contributed to their unhealthy fixation on food and their body.

However, food monitoring in a healthy way can initially serve as a tool to help relearn your sense of fullness and hunger. It can allow you to identify foods and quantities that promote a feeling of satisfaction. None-the-less , it’s important to view this as a temporary tool whilst you gain confidence and trust in yourself.

Recognising which foods work well with your body can be insightful, but if you struggle with disordered eating patterns, it's advisable to avoid being overly focused on this initially. Some individuals can become excessively fixated on specific foods, causing stress around eating and potentially exacerbating any existing digestive issues.

A healthy focus would instead be on ensuring you eat enough food and working towards a balanced diet that leaves you feeling energised and satisfied. However, if journaling becomes a means to avoid food, obsess over your intake and even count calories, this will hinder your progress.

In my experience, food journaling in a healthy way can serve as a valuable tool for learning and moving forward. It can help you to observe the impact your thoughts, beliefs, and emotions have on your eating habits, alongside gaining appetite awareness whilst developing trust in yourself.

If you would like to try a healthy journaling approach, be sure to down load my FREE guide Breaking the Cycle - Your First Steps to Healing Your Relationship with Food, which explains how to get started.

This invaluable resource will also help you:

✔️Know when you’re really hungry and when you’re not

✔️Learn when to eat that’s best for you

✔️Know the best snacks to help you stop craving and feeling out of control

What triggers your emotional eating?

Have you ever thought about the emotions, experiences, and life situations that trigger your emotional eating? From boredom to stress, sadness to loneliness, or the ever-lingering anxiety, these triggers can lead us to seek comfort from food. A gruelling day at work often leaves us craving a reward for making it through, and that's where emotional eating can come in.

For many, food has become a coping mechanism, a temporary relief from life's challenges. However, it's a fleeting escape that rarely brings lasting comfort. More often than not, the aftermath leads to shame, guilt, and self-loathing - far from the reward you were seeking.

Think about it – when faced with a hard day, a packet of biscuits becomes the automatic response. But what if, beneath the surface, what you truly need is a way to de-stress, find stimulation, or simply get some rest?

This survival mechanism often turns into an ingrained habit, one that's developed from early childhood – were you ever given a treat to sooth you as a child? With the prevalence of dieting behaviours you are likely to have become disconnected from your body, making it all the more harder to know if you are eating for hunger or something quite different.

When working with clients, one of my goals is to guide them towards more helpful ways of feeling better by focusing on self-care and non-food-related rewards. Often, they do not feel worthy of doing positive things for themselves – is this the same for you?

It can be an empowering exercise to reassess your behaviours in a non-judgemental way and ask yourself – is this truly serving me? Is it time to explore what does? Take a moment to identify activities that can become a part of your daily life. What brings you joy? What makes you feel good? How can you relax and de-stress?

This needs to be individual to you, but here are some examples to consider:

🎵 Immerse yourself in calming music

🧘‍♂️Dedicate a few minutes to yoga or Pilates

🚶‍♀️ Take a gentle walk in peaceful surroundings

📰 Enjoy some quality time with a favourite magazine

🌿 Find tranquillity by sitting quietly in the garden

🛁 Indulge in a soothing bath

📞 Connect with a good friend over the phone

🧘‍♀️ Take 10 minutes for peaceful relaxation

Use this as an opportunity to improve the quality of your life and build in new ways of feeling joy and enriching your experience of life.

THE SIMPLE STEPS TO TAKE:

1️⃣ Recognise when you are turning to food as an emotional crutch.

2️⃣ Seek out alternative ways to make yourself feel good. (That do not involve food)

3️⃣ Try out the new choices - see what resonates with you.

4️⃣ Adjust and adapt until you find a helpful solution.

5️⃣ Keep practicing until it becomes second nature. You might find you don’t always manage - this isn’t about berating yourself. Instead observe without judgment what might have happened and try again next time.

Ready to embark on a journey of self-discovery and making peace with food? Start by downloading my FREE guide, 'Breaking the Cycle - Your First Steps to Healing Your Relationship with Food.' This invaluable resource will help you:

This structured 4 step guide is an essential resource for anyone who suffers from emotional or disordered eating.

In this guide you’ll learn how to: 

✔️Understand the best way to structure your eating routine

✔️Develop a better understanding of your body’s appetite cues 

✔️Navigate snacking to help you reduce cravings and feel satiated

✔️Use the journaling pages (included) to gain a deeper understanding of your eating behaviour, thoughts and emotions 

Also included: 

✔️My free appetite tool 

✔️My free journaling pages

✔️Snack ideas

Why I have a problem with ‘What I eat in a day’ content

In today's age of social media, we're bombarded with influencers, celebrities, and so-called 'experts' sharing the details of their daily food intake. We're told to eat like them if we want to look like them, be as healthy as them, or achieve wellness as they have. While I’m always interested in food inspiration and recipe ideas, this narrative can be problematic for everyone, especially for young people growing up with the pervasive influence of social media or particularly if you struggle with your relationship with food and your body.

Famous celebrities such as Jennifer Aniston, Victoria Beckham, and Gwyneth Paltrow have openly shared their daily food routines, often emphasising that they never deviate from this plan. The message is clear - follow their lead, and you'll achieve the same results.

Similarly, social media often presents a small, carefully curated, and excessively filtered part of someone's life. We don't really know what their relationship with food is like, and what works for one person certainly doesn't work for all.

We are all unique individuals with our own health history, biochemistry, and genetics. Each body has different requirements when it comes to food intake, nutrients, and calories. Everyone has their own food history and relationship with their body.

SO what could it mean for those constantly absorbing these messages?

Social media platforms have become ubiquitous in our lives, and with them, the prevalence of 'What I Eat in a Day' posts has soared. These posts are considerably influential and affect our perceptions of food, body image, and well-being.

Myths and Misconceptions:

Social media creates an environment where we are exposed to curated, picture-perfect representations of others' lives, often with a focus on diet and exercise. This curated content can be misleading and detrimental, especially if you are already struggling with eating disorders or disordered eating. Many myths have become deeply held beliefs about food, portion sizes, and calorie intake. Unfortunately Many 'What I Eat in a Day' posts promote restrictive diets, which can be extremely harmful and contribute to disordered eating and eating disorders.

Creates Anxiety, Guilt, and Shame:

If you face the daily challenges of managing their relationship with food, these posts can exacerbate feelings of anxiety, guilt, and shame. This content has the potential to trigger past trauma or reinforce negative thought patterns.

Low Self-esteem:

These posts often lead to questioning your own choices and self-worth, making you feel inadequate in comparison. This can spiral into a vicious cycle of low self-esteem and self-doubt. It's easy to fall into the trap of comparing your eating habits, body, and lifestyle to those portrayed in these posts.

What Can You Do About It?

If you want to continue using social media, consider looking at the content you encounter with a critical eye. Think about who is posting this content and what they are trying to promote. If these things are triggering or driving unhelpful thinking about your eating and body, then block and unfollow them.

You can also work on creating a more helpful feed by following accounts from creators of all body sizes, ages, races, and genders who promote body neutrality, acceptance, and a non-diet approach or talk about eating disorder recovery.

Focus on what foods feel good in your body and what your body needs. If you need help with this, you can download a free guide like "Breaking the Cycle," which offers four actionable steps to improve your relationship with food and your body.

The key is to prioritise your own unique needs and well-being. Remember that there is no one-size-fits-all approach to food, and your relationship with your body is a personal journey that should not be dictated by online trends.

If you are struggling with your relationship with food right now, be sure to down load my free guide ‘Breaking the cycle – your first steps to healing your relationship with food.’

 This structured 4 step guide is an essential resource for anyone who suffers from emotional or disordered eating.

In this guide you’ll learn how to: 

✔️Understand the best way to structure your eating routine

✔️Develop a better understanding of your body’s appetite cues 

✔️Navigate snacking to help you reduce cravings and feel satiated

✔️Use the journaling pages (included) to gain a deeper understanding of your eating behaviour, thoughts and emotions 

Also included: 

✔️My free appetite tool 

✔️My free journaling pages

✔️Snack ideas

Should I Be Using a CGM? The Truth About Continuous Glucose Monitors

You’ve probably seen people talk about continuous glucose monitors (CGMs). Perhaps you’ve seen the adverts for Zoe or the Glucose Goddess or maybe you’re spotted people wearing a small white disk on their upper arm and wondered, what it is? 

What Are Continuous Glucose Monitors?

CGMs are devices designed to continuously track blood glucose levels in real-time. For individuals with 2 diabetes, this technology is a crucial tool for monitoring and managing blood sugar levels. High blood glucose levels can pose severe health risks, and dangerously low levels can be life-threatening.

However, in recent years, CGMs have gained popularity among individuals without diabetes. People with prediabetes and those simply looking to improve their overall health have started investing in these devices. In particular, the Zoe program, endorsed by high-profile celebrities and influencers, claims to offer personalised nutrition advice based on CGM data. But is it all it's cracked up to be?

The Pros and Cons of Blood Glucose Monitoring (for non-diabetics)

Stabilising blood glucose for people without diabetes, is beneficial in terms of feeling satiated, energised and preventing cravings. It's one of the many aspects of eating behaviour and nutrition–that I help my clients with. However, this can often be achieved without the need for expensive monitors.

Here are some important points to consider:

Unhealthy Obsession:

Continuously monitoring your blood glucose levels after every meal can lead to unhealthy, obsessive behaviour. This constant tracking can add stress and anxiety, particularly if you already have an unhappy relationship with food. It's important to strike a balance between monitoring and living a healthy, stress-free life.

One-Dimensional Approach:

Focusing solely on blood glucose levels may lead to eliminating foods with other health benefits from your diet. For instance, many people eliminate porridge oats because they cause a blood sugar spike. However, a more balanced approach involves adding protein and natural fats to your oatmeal, along with other forms of fibre such as mixed berries, to help stabilise blood glucose.

The Role of Insulin:

In a healthy individual, insulin is usually effective at lowering blood sugar levels relatively quickly. This natural mechanism helps maintain glucose homeostasis in the body.

Other Factors Influence Blood Sugar:

It's crucial to recognise that it's not just food that affects blood sugar levels. Factors like poor sleep, stress, physical activity, and even your menstrual cycle can all influence your blood glucose levels. Blaming spikes solely on food may be misleading.

The decision to use a CGM should be made carefully. While CGMs can provide data for some individuals, they do not consider the whole picture from a holistic perspective. An unhealthy focus on one perspective when it comes to what you eat can not only be unproductive but potentially harmful. Whereas balancing nutrition and eating habits with an overall well-rounded lifestyle that includes sleep and stress management and regular movement is more the key to better overall health. There's more to health (and life) than the numbers on a glucose monitor!

P.S. Are you longing to find food and body freedom?

Would you love to make peace with your body and build a happy relationship with food?

Come and join us in the FOOD FREEDOM COLLECTIVE, Facebook community- a safe place where you can question, share, learn + feel supported without judgement, comparison and shame. In the group my aim is to help you cut through the confusion and anxiety you feel around food and eating along with sharing motivation and steps you can take to get off the diet rollercoaster for good. And what’s more it’s free to join!

If you would love to leave your years of dieting behind you and create positive change in your life then come and join us now!

5 Ways to Stop Tracking Calories

Counting calories cultivates an unhealthy connection with food and your body, sustaining disordered eating patterns, negative body image, and low self-esteem.

Here are my top five recommended strategies to help you break free from this habit:

1. Consider the pros and cons of calorie tracking

Firstly, look at the benefits of this habit. What do you gain from it? Does it provide a sense of control or a feeling of safety in having a structured approach? Are you trying to conform to societal ideals of the "perfect" body?

Next, examine the downsides of this habit. Does it exhaust you, are you constantly thinking about food? Does it make you feel like a failure if you can't meet your calorie goals? Does it disconnect you from your natural appetite cues? Perhaps it prevents you from enjoying social events or eating out. By assessing how this habit impacts your life, you'll be more motivated to take steps towards change.

2. Change your environment

Surrounding yourself with constant reminders of calorie tracking will only reinforce that mindset and keep you trapped within it. Delete calorie-tracking apps like My Fitness Pal and unfollow social media accounts that promote tracking and diets. Instead, expose yourself to platforms and narratives that promote a healthy relationship with food. ( The Food Freedom Collective will help with this)

If you typically spend a long time reading labels for calorie information when food shopping, set a limit of 10 seconds to decide on a product without looking at the labels. When eating out, ask for menus without calorie information (most restaurants should be able to accommodate this). If you've been tracking calories for a long time, it may be difficult at first to break the habit, but start with one meal per day and distract yourself if your mind starts automatically tracking. Remember, you have control over your thoughts, which can influence your feelings and behaviours.

3. Shift your focus away from calories and weight

Start noticing self-care practices that feel good in your body, such as taking walks in nature, practicing relaxation or mindfulness techniques, or engaging in gentle stretching. Pay attention to how different foods support your body's sleep, mood, energy levels, and digestion.

4. Consider what else food provides you with

Nourishing yourself with a variety of satisfying foods will give your body what it needs to function at its best. Direct your attention to the nutrients, including minerals, vitamins, phytonutrients, fibre and enzymes, in addition to macronutrients (proteins, fats and carbs all play an important role too) .

Food can serve other purposes as well, such as convenience when you're time poor or simply providing pleasure. If you catch your thoughts fixating on calories after a meal, challenge yourself to identify and appreciate all the positive benefits that the specific food brings you.

5. Work on cultivating body acceptance

Building body acceptance is not easy and takes time, but there's no better time to start than now. Remember that your worth extends far beyond your body or weight and can be derived from various aspects of your life. On a scale of 0 to 100, how much do you base your worth on your appearance? Then, consider other areas such as friendships, family, work, relationships and things you enjoy and excel at. How much would you like these areas to contribute to your self-worth on the same scale?

If you are struggling with your relationship with food, do come and join me in The Food Freedom Collective community – a free group to support you on journey to find freedom around food and your body

If any of these resonate then this community is for you :

💠You are on and off diets all the time

💠You find yourself binge eating

💠You are an ‘emotional eater’

💠You restrict food in order to lose weight

💠 You can’t stop thinking about your weight, appearance or food

💠 You feel overwhelmed and confused no longer knowing what you ‘should’ eat

 With weekly live videos and daily support - what are you waiting for!

Is it possible to accept your body but still want to change it?

This week in my Facebook community, I explained the true meaning of body acceptance and talked through a simple exercise to help you find the relevant answer for you - we are complex beings and there is not a one-size-fits-all for this!

I have had some great feedback about this video training from some of the community members. so I thought I would share it with you. I will be continuing this conversation in my community this Monday. So if you're not already a member come and join us HERE. 

NB. If you are already inside the community, but don’t see my posts, please set your notifications to ‘all posts’ ( not ‘show highlights’) and you are less likely to miss helpful information.

*Catch up on the video below*

I record weekly live videos and provide daily motivation in the Food Freedom Collective community where you will be amongst like-minded women who get what you're going through.

Time for a new approach to chocolate at Easter?

For those of you who find yourselves constantly thinking about food and what you should not be eating, Easter can be a tricky time. Chocolate eggs are all around; in every shop and TV commercial – and perhaps at home where you wouldn’t ordinarily have it.

Of course, chocolate is available all year round – and many of you may feel anxiety around it and other forbidden foods all the time. However, from working with hundreds of women who struggle with their relationship with food, I have witnessed that at this time of year (along with Christmas!) the stress surrounding food anxiety can go through the roof.

BUT IT DOESN'T HAVE TO BE THIS WAY...

I've included a selection of strategies to choose from. Remember if you change nothing then, nothing will change, so call it an experiment and give some a try….

1. Work on your ‘all or nothing’ approach to food – studies show that having exposure to foods regularly will reduce the power of that food and intense cravings for it- and you are much more likely to be able to eat it in a balanced way.

2. If you enjoy dark chocolate, go for that over milk or white chocolate, and ideally something with a higher cocoa solid content. You will experience less of a blood sugar spike, meaning less cravings, plus more of the benefits that cocoa brings ( more on this shortly)

3. Try eating your chocolate after a balanced protein and veg based meal– this again will reduce the resulting insulin spike, reduce cravings and be healthier all round.. If that’s not an option, try eating some with a little protein at the same time, such as a small handful of nuts.

4. Avoid eating too much in one go with the intention of getting ‘rid’ of the chocolate sooner.  Eating a whole egg will lead to an energy crash and more cravings later on, not to mention, feelings of disappointment in yourself that you have ‘failed’ somehow.

5. Plan so you can make helpful choices. Ensure you have plenty of balanced foods to hand. And its important not to allow yourself to get too hungry. Many of my clients admit that they thought being hungry was a good thing and tried hold off eating for as long as possible- often resulting in a binge later.

6. Work on bringing consciousness to your decision to eat! If you are an emotional eater this will take some practice. Work on catching yourself before mindlessly reaching for the easter egg. Are you physically hungry? Or is there something else you are needing? If you do have a binge – avoid beating yourself up about it. Instead notice with curiosity what you think may have lead to it.

7. Most importantly If you do want some chocolate, then decide to mindfully and with intent. Sit down, eat it slowly and take pleasure from it – because I can assure you there is nothing wrong with that.

8. And don’t forget that chocolate does have health benefits too. Better quality chocolate has more, but even the processed stuff contains the polyphenols found in cocoa and carries some benefits for the microbiome residing in our gut. Cocoa in chocolate is packed with important minerals like iron, potassium, zinc and selenium. And did you know that chocolate also contains phenylethylamine; the same chemical your brain creates when you’re falling in love…?

If you struggle with your eating, don’t battle with it alone. It is possible to find food freedom and create balance in your mind and your life. I work with people just like you, who need a new approach  so they can reclaim their life.

Book in a complimentary call HERE to find out how I can help.

Please also come and join us in FOOD FREEDOM COLLECTIVE, FREE Facebook community- a safe place where you can feel supported without judgement, comparison and shame. I do live videos in the group each week to discuss a new topic to support you on your journey and I share, food ideas, motivation and supportive practices daily – it’s free to join!



Overeat or binge towards the end of the day? [video enclosed]

Do you find yourself skipping meals or eating little earlier in the day only to find yourself bingeing or overeating in the afternoon or evening? This comes up all the time with my clients so when a member of The Food Freedom Collective asked me what she could do about it, I decided to do a short live video in the group.

I have shared the video for you below 

Please do come and join us in FOOD FREEDOM COLLECTIVE, for free HERE 

It’s a Facebook community supporting women to break free from binge eating, emotional eating and yo-yo dieting and I do live videos in the group every week.

Would you love to be able to make peace with your body and build a happy relationship with food? Click the button below to join.

Trapped in the diet cycle? Why 'all or nothing' thinking keeps you stuck

I help many women who are desperate to break free from dieting, having spent years or decades trapped in the cycle – exhausted by the headspace it consumes and misery it brings. They feel overwhelmed and confused not knowing how to eat without being on a diet and worry about what will become of their weight.

Many of my clients are overly restrictive with many fears and rules around food. Some find themselves binge eating or feeling out of control around foods. Others may be compelled to exercise excessively.

'ALL OR NOTHING' THINKING LIES AT THE HEART.....

All or nothing thinking lies at the heart of all of these distressing challenges and the inner dialogue is often 24/7.

This dichotomous thinking leads to attempts at restricting foods perceived as bad for their health or their weight. For most people this is unsustainable and often results in binging or emotionally eating the very same ‘forbidden’ foods.

The cycle goes like this; Eat the perceived ‘bad’ food, and automatic thoughts that follow are I’ve eaten really badly, I’m a bad person, I’m greedy, I have no willpower, I’ve blown it again. I need to start again tomorrow/ next week/ on Monday and so on.

Anxiety is often coupled with these thoughts. This may lead to skipping meals or severely restricting caloric intake. It may lead to a bout of punishing exercise to make up for ‘falling off the wagon’.

WHERE TO START...

If this is something you recognise with the way you approach your food, try removing the moralistic value from the foods. Yes, some foods are more helpful for our health than others but it is ok to have all types of foods some of the time.

Instead, focus instead on quality, nourishing foods you can add in to your diet. These will help you to feel better, lift your mood and stop punishing yourself.

When working with my clients we often work on visualising this work as a journey. I ask my clients to picture themselves on a cycle ride. Yes, they will hit bumps in the road. They may come off the bike every now and then – and that is normal and expected but that doesn’t take them back to the beginning of their journey. They just need to dust themselves off, get back on the bike and continue on.

If this s something you struggle with don’t battle with it alone. It is possible to find food freedom and create balance in your mind and your life.
I work with people just like you, who need a new approach  so they can reclaim their life.

Book in a complimentary call HERE to find out how I can help.

Please also come and join us in FOOD FREEDOM COLLECTIVE, FREE Facebook community- a safe place where you can feel supported without judgement, comparison and shame. I do live videos in the group each week to discuss a new topic to support you on your journey and I share, food ideas, motivation and supportive practices daily – it’s free to join!

Would you love to be able to make peace with your body and build a happy relationship with food? Click the button below to join.

Lara's story; journey to food freedom + life transformation

I had the pleasure of working with Lara who had been battling with an unhealthy relationship with food and her body for many years of her life.  

Lara kindly offered to share her journey and some of the work we did together that especially helped her to overcome her challenges. Lara said that the experience was life - changing and she is now free to pursue her dreams and live life to the full. 

I'm delighted to share that having worked together over two years ago, Lara has sustained her progress and balanced approach to food and her body. She was able to overcome the stress of the pandemic by using the tools and skills she had learned , rather than falling back on her eating behaviours as a coping mechanism. Lara was keen to talk about overcoming her struggles in order to give others hope that they too can transform their life. 

If you are struggling with your eating, don’t battle with it alone. It is possible to find food freedom and create balance in your mind and your life.
I work with people just like you, who need a new approach to be free of chronic dieting and restriction, emotional eating or bingeing and live life to the fullest!

Book in a complimentary call HERE to find out how I can help.

Please also come and join us in FOOD FREEDOM COLLECTIVE, FREE Facebook community- a safe place where you can feel supported without judgement, comparison and shame. I do live videos in the group each week to discuss a new topic to support you on your journey and I share, food ideas, motivation and supportive practices daily – it’s free to join!

Would you love to be able to make peace with your body and build a happy relationship with food? Click the button below to join.

How to protect yourself from the January diet trap

Christmas day has been and gone – the day when we are told to indulge – we can eat all we want. Very soon we’ll be heading into the month of deprivation and getting back on that diet hamster wheel.

Sound familiar? Christmas time has an air of ‘last supper’ eating about it. This is the final opportunity to ‘allow‘ yourself the chocolates, cakes, biscuits and whatever else is on offer.

And yes, we should be able to enjoy the treats, in addition to the foods that will sustain us -keep us energised and optimise our health. But diet culture opposes the fact that to give ourselves permission to eat these treat foods at any time of year, reduces the desire for them and the likely hood that we will ‘over-do it’.

The diet and fitness industry invests heavily on this ‘New Year- New You’ narrative – after all it contributes to the industry’s multi-billion-pound bank balance. It suits them that we overindulge over Christmas, feel bad about it, and are propelled headfirst into our next diet.

At this time of year, we are hit by a deluge of this messaging, and it’s everywhere. The before and after images, the promises that this diet is the one that will help you drop dress sizes and shed pounds so that you can be ‘good enough’ too and everything will come right in your life.

So my message to you is different. Protect yourself from the misery that dieting brings. If you’ve been there before then don’t expect to go back and get different results. We know that in the long run dieting doesn’t work. We know that your body has inbuilt regulation mechanisms to slow your metabolism and increase your hunger signals when you try to restrict. It’s not that you have failed in the past. It is just that the diets have failed you.

And I get it – these messages are powerful. They hit you hard in the core because it feels important to you. My recommendation is to start just noticing where and when the diet culture messages are cropping up and how in the past you may have fallen for them.

What can you say to yourself this time when you see and hear these messages?

What can you do differently?

How can treat yourself with kindness and compassion? (If it helps imagine how you would talk to someone you love – what would you say to them if they were putting themselves down?)

And finally give yourself unconditional permission to eat all foods abut allow yourself to notice how all foods feel in the body. What tastes good? What energises you? What does your gut love?

If you are struggling with your eating, don’t battle with it alone. It is possible to find food freedom and create balance in your mind and your life.
I work with people just like you, who need a new approach to transition to a balanced approach to eating and live life to the fullest! 

Book in a complimentary call HERE to find out how I can help.

Please also come and join us in FOOD FREEDOM COLLECTIVE, FREE Facebook community- a safe place where you feel supported without judgement, comparison and shame. I do live videos in the group each week to discuss a new topic to support you on your journey and I share, food ideas, motivation and supportive practices daily – it’s free to join!

The nutrients that may play a role in compulsive eating

If you are someone that battles with bingeing or emotional eating, you may be surprised to learn that key vitamins, minerals and macro nutrients lacking in your diet may be contributing to your eating behaviour.

A recent study has confirmed that it is common for women of all ages in the UK to have insufficient (if not deficient) levels of a number of key nutrients and I find this with many of my clients too.

THE NUTRIENTS THAT PLAY A ROLE

We must consume the relevant raw materials in order to produce the brain chemicals that play a significant role in appetite and hunger. Deficiencies in magnesium, selenium, zinc and vitamin D may be contributing to the picture and can be remedied with a well-balanced diet.

Furthermore, we require protein from our diet to obtain essential amino acids which are the building blocks of brain chemicals such as serotonin (the feel good neuro transmitter) and dopamine which lies at the heart of our brain’s reward centre and allows us to experience pleasure. Vegetarians and particularly vegans may be lacking in specific amino acids which are created when protein from our diet is broken down, digested and absorbed.

THE GOOD NEWS IS……

Nutritional therapy can address this by correcting any deficiencies and blood sugar levels to help with sugar cravings. But we cannot only focus on the ‘what’ you’re eating, eating psychology and mindset work play an important role. I have had the pleasure of working with hundreds of women using my integrated approach with transformative results.

If you are struggling with your eating, don’t battle with it alone. It is possible to find food freedom and create balance in your mind and your life.
I work with people just like you, who need a new approach to transition to a balanced approach to eating and live life to the fullest! 

Book in a complimentary call HERE to find out how I can help.

Please also come and join us in the FOOD FREEDOM COLLECTIVE, Facebook community- a safe place where you can feel supported without judgement, comparison and shame. I am live in the group each week to discuss a new topic to support you on your journey and I share, food ideas, motivation and supportive practices daily – it’s free to join!

Would you love to be able to make peace with your body and build a happy relationship with food? Click the button below to join.

Ending her daily struggle with food; Kelly’s story

I consider it both an honour and a blessing to do the work that I do. Working with women who are at war with their food and themselves - whether it be the result of chronic dieting, emotional eating or a diagnosed eating disorder, is so rewarding. It’s when my clients are able to acknowledge their breakthroughs and discuss their lightbulb moments- that the magic truly happens!

Kelly was no different – struggling with bulimia on her own – feeling too ashamed to open up, even to those closest to her. I am delighted to say that she put the work in and made amazing progress – She no longer binges and purges and has a much healthier and robust relationship with food. She is now able to enjoy her food and at the same time nourish her body with what it needs.

THIS IS WHAT KELLY HAD TO SAY ABOUT HER RECOVERY EXPERIENCE:

"I came to Marcelle about my eating disorder, after suffering on and off for around 6 years. My biggest challenge was actually seeking the help as it was something that I thought I could deal with alone; especially as I hadn’t told any members of my friends or family.

At first, I was a little apprehensive about seeking help from Marcelle as I wasn’t sure what could actually be done about my disorder, as it’s not something a lot of people talk about and you never hear about any other success stories. I was also relatively nervous around divulging with someone about my disorder as it was something that I was seriously embarrassed about it.

Marcelle was so lovely and helpful from the off. She was very understanding of my situation and was able to give me advice that helped me from the beginning.

Marcelle was able to help me change my perspective and guide me through each step of the process. She has provided me with methods that I will always be able to implement both now and in the future if I need it.

I would just like to thank Marcelle again for the help that she’s provided and would highly recommend her services. Seeking her help is something I will never regret."

If you are struggling with your eating, don’t battle with it alone. It is possible to find food freedom and create balance in your mind and your life. I work with people just like you, who need a new approach to transition to a balanced approach to eating and live life to the fullest!

Book in a complimentary call HERE to find out how I can help.

Please also come and join us in FOOD FREEDOM COLLECTIVE, Facebook community- a safe place where you can question, share, learn + feel supported without judgement, comparison and shame. I do live videos in the group each week to discuss a new topic to support you on your journey and I share, food ideas, motivation and supportive practices daily – it’s free to join!

Why eating ‘addictive’ foods, doesn’t make you a junk food addict

Ever stopped at one Pringle?

Find it hard to eat only half a KitKat?

Perhaps the temptation of a whole Dairy Milk is just too strong?!

Like many processed foods, many crisps, chocolate bars and biscuits contain a combination of carbohydrates, the unhelpful fats, sugar and often salt that affect our brain-reward circuitry. They overpower our appetite signals that tell us when we’re full. These foods have been coined hyper-palatable foods, by researchers studying their powerful effects.

Most processed foods commonly consumed in Europe and the US, meet the hyper-palatable food criteria. This was defined and accepted in 2019 by researcher’s who came up with specific quantities and proportions within processed foods that have the ability to affect our brain chemistry in this way.

WELL DESIGNED FORMULAS TO INCREASE THE AMOUNT WE EAT

Professor Fazzino and his team conducted a study that found that food companies have well designed formulas for foods to increase the amount we eat. The scientists believe they can activate our brain neuro-circuits in a similar way to cocaine. The researchers also discovered that these foods may have the ability to overcome our satiety and fullness signals that tell us when to stop eating.

The same study found that 49% of foods labelled low or reduced sugar, fat or salt also met the criteria. Understandably it feels almost impossible for most to navigate the food isles and avoid these brain-hacking food products.

Most people I work with to overcome compulsive and emotional eating feel guilty and blame themselves, they feel society blames them for having no will power, failing at diets and not being ‘good’ enough. However, the battle is so much more complex than having will power. The addictive nature of these foods is one of the many components making it so hard.

If this is something you struggle with, it’s important to acknowledge firstly that you are not alone but also that just because you find these foods addictive (as they have been designed to be), it doesn’t mean that you are a sugar or junk food addict. It is possible to learn how to eat these foods as part of a balanced diet without feeling out of control around them.

Sometimes addressing this alone is too great a challenge to undertake -especially if you have years of chronic dieting, bingeing or emotional eating behind you. 

I work with people just like you, who need a new approach so they are able to live life to the fullest. Book in a complimentary call HERE to find out how I can help

Please also come and join us in FOOD FREEDOM COLLECTIVE, Facebook community- supporting women to ditch dieting, beat binge eating and make peace with their food and their body. I do live videos in the group each week to discuss a new topic to support you on your journey and I share, food ideas, motivation and support – it’s free to join!

'Diet-free your life' - FREE on-line workshop

Free on-line workshop for women struggling with yo-yo dieting, binge + emotional eating.

Discover the key mistakes most women make when it comes to their challenges around food, the 3 little-known reasons why dieting may not be working for you and I’ll show you what I teach my clients to successfully do instead.

When:

Choose from one of the following 45 minute sessions:

7.30pm Tuesday 19th October

1pm Thursday 21st October

7.30pm Wednesday 27th October

⭐️I would love you to join live but if you can’t make it be sure to register HERE to receive the recording ⭐️

About your coach…..

I’m Marcelle -BANT Registered Nutritionist + Health Coach with specialist training in eating disorders and eating distress ( Master Practitioner qualified - National Centre for Eating Disorders)

I specialise in helping women beat binge eating, emotional eating and yo- yo dieting for good so they can make peace with their body and heal their relationship with food so they are able to live life to the fullest.

I’m looking forward to joining you 💜

If you can’t make it live be sure to still register to receive the recording. Register by clicking the button below

Easy nutrient packed snack recipe to satiate your sweet cravings!

Snacks. This is something that throws many of the women I work with off balance

Their thought sequence goes something like this…..

I need something sweet

What can I have instead?

I shouldn’t be snacking – I won’t have anything

I will just have half of something

I shouldn’t have gone back for more

Now I feel really bad – why did I do that?

And though we work on shifting mindset around lifting restriction on forbidden foods to help reduce their ‘power’, there is usually much more to be addressed

But what if you could make a quick sweet, tasty snack that gratifies that urge whist simultaneously helped to keep your sugar cravings at bay?

Well, I have the very thing for you. These chocolate chia bites are packed with protein, natural fats and fibre and will help to regulate your blood sugar and keep you satiated. Here’s the recipe:

Chocolate Chia Bites 

Ingredients

·         1  cup ground almond

·         3 tablespoons pure maple syrup ( this can be adjusted for sweetness)

·         1 cup desiccated coconut

·         ½ cup melted coconut oil

·          ¼ cup chia seeds

·         2 teaspoons vanilla essence

·         2 tablespoons cacau powder

Method

1.      In a food processor, combine coconut oil, ground almonds, coconut,  maple syrup, chia seeds cacao and vanilla essence

2.      Line a small tray and press down the mixture so it is flat and compact 

3.      Put in the freezer for 10 minutes to allow it to set

4.      Then remove from the tin and slice into squares

5.      This can be stored in a container in the fridge or freezer

If you are feeling particularly decadent, you could drizzle some melted dark chocolate over the top before cutting into pieces

I would love to hear what you think of this recipe- just hit reply and let me know!

If you are someone constantly battles with what you think you ‘should’ be eating, finds yourself on a diet rollercoaster or perhaps struggles with emotional eating or bingeing, there is a way to free your body and mind from the endless misery it brings.

Introducing foods that will support your physiology is just one piece of puzzle alongside building a healthy mindset, eating psychology and appetite and satiety reconnection to name a few.

I have worked with hundreds of clients who have found themselves fighting this daily battle and I’m working on an exciting new short foundation programme to help you transition to a calm, balanced and joyous approach to eating

***KEEP AN EYE OUT FOR MORE NEWS ON THIS COMING VERY SOON

P.S. Would you love to make peace with your body and build a happy relationship with food?

Come and join us in the FOOD FREEDOM COLLECTIVE, Facebook community- a safe place where you can question, share, learn + feel supported without judgement, comparison and shame. In the group my aim is to help you cut through the confusion and anxiety you feel around food and eating along with sharing motivation, supportive practices and steps you can take to get off the diet rollercoaster for good. And what’s more it’s free to join!

If you would love to leave your years of dieting behind you and create positive change in your life then come and join us now!

September’s top picks; delicious quick seasonal recipe, how to do organic + more!

And just like that….. we’re in September - here are my top picks for this month

What I’m working on

Has perpetual dieting left you in a muddle about food and eating?

Do you feel overwhelmed anxious and confused about what, how much and when to eat? If so, I would love to hear from you.

What are your main challenges? What would you love to know and learn? Where do you need support? How would you like to feel?

I have worked with hundreds of clients who have found themselves fighting this daily battle and I’m working on an exciting new short programme to help you transition to a calm, balanced and joyous approach to eating. Your input will help me tailor the programme to your exact needs – just hit reply and let me know :)

What I’m eating – plus how to cook it!

Heard of cavolo nero? It’s Tuscan kale and it’s in season this month. Often used in Italian dishes - You’ll likely have seen it in minestrone soup. The great news is that it’s packed with antioxidants, vitamins and minerals, but also has a delicate, slightly bitter, flavour with a sweet aftertaste.

I’m loving eating it this way at the moment; the recipe goes well with meat or fish, veggie protein sources as well as casseroles and stews.

Ingredients

·         2 tbsp olive oil

·         1 clove garlic, finely chopped

·         400g cavolo nero 

·         ¼ teaspoon sea salt

·         75ml cup water

·         Zest of half a lemon

Method

Rinse the leaves and pat dry with kitchen paper. Cut away the tough central stalk. Place the two sides of the remaining leaf on top of each other and slice into strips about ½ cm wide.

Add oil and garlic and cook on a low heat until the garlic softens.

Add the cavolo nero, salt and water. Turn heat to medium and cover with a lid, stirring occasionally (add a little more water if required).

Cook until the cavolo nero is tender and the liquid has evaporated, remove from the heat and stir through the lemon zest.

TIP: Save the stalks and freeze to use later in a smoothie or soup.

Organic September and how to buy wisely

Organic September’s aim is to raise awareness of the advantages of organic food and farming. Farming organically helps to combat climate change, support animal welfare and the biodiversity of wildlife. Eating organic produce helps to reduce our exposure to pesticides used in conventional farming.

Purchasing organic food can be more expensive and not always easy to access, so I would recommend looking at the UK Dirty Dozen list which will help you decide which to prioritise when buying organic.

P.S. Would you love to make peace with your body and build a happy relationship with food?

Come and join us in the FOOD FREEDOM COLLECTIVE, Facebook community- a safe place where you can question, share, learn + feel supported without judgement, comparison and shame. I will be sharing tips, simple recipe, meal, and snack ideas along with strategies, motivation and supportive practices and its free to join!

It’s time to release yourself from the shackles of diet culture + empower yourself to create positive change in your life.

Make peace with your body + build a happy relationship with food

Have you been on and off diets for years of your life?

Are you ‘in your head’ 24/7 worrying about what you will eat, what you have eaten, your weight or your shape?

Do you constantly compare yourself to others or avoid social situations because of how you feel about your body?

Perhaps you binge eat and feel out of control around food?

Maybe you turn to food as a way of coping when you feel stressed, frustrated or down?

Or could it be that you feel shame or judged by others?

.......you are not alone

In case you don’t know me, I’m Marcelle Rose, registered nutritionist, emotional eating coach + eating distress specialist.

I’m on a mission to help women make peace with their body and build a happy relationship with food so they can live their fullest life.

I would love you to come and join me in my Facebook community The Food Freedom Collective

Where you will find:

• Information surrounding the myths and misconceptions surrounding food and eating

• How to cut through the diet culture crap

• Mindset help and support

• Motivation and steps to get off the diet rollercoaster for good

• Discussion and information on how to work through specific challenges

• Tasty and nutritious meal and snack ideas + inspiration

And be part of a supportive private community that gets you without feeling shame or judgement

because you do not have to battle this alone

And what’s more it won’t cost you a penny!

Practical tool download and this months top picks!

This month I’m sharing among other things a practical tool to help you and your family increase the diversity of food in your diet- read on to discover the amazing benefits of doing so! 

I would love to hear what you think of this month’s picks and if there’s something you would like to recommend– do hit reply and let me know!

A SIMPLE TOOL I’M USING TO INCREASE DIVERSITY IN MY DIET!  

If you eat veg and fruit daily you are already going to see health benefits. But are you stuck in a rut by selecting the same vegetable choices day in and day out? Surprisingly many people in the Western world are deficient in certain nutrients.

If you think that in the Uk wheat accounts for 75% of peoples fibre intake. Studies have shown that a diverse diet which includes all major food groups has a positive impact on health. But it’s the special plant nutrients ( known as phyto-nutrients) found in veg and fruit  that support the digestive system, our immunity and reduce inflammation within the body.

Eating a diverse range of veg and fruit helps support the diversity of our gut microbiome (the eco system in our gut) by increasing the variety of beneficial bacteria in the gut. Let’s take the well -studied microbe Akkermansia. (Those of you who have done comprehensive stool testing with me, may remember this little beauty in your report!) There is evidence to suggest that increasing populations of this bacteria within the gut may help to combat metabolic syndrome and support weight loss.

So, to help you diversify what you eat, I’ve included my ‘50 foods’ tool HERE for you to download. This will help you keep track of every different food you eat for a week - aim for at least 50 foods, try to eat of all colours of the rainbow, the brighter the better. Let me know how you get on!

WHAT I’M USING IN THE KITCHEN…..

I waited around 2 years for the 8litre size of the Instant Pot to come into stock and I’m so glad I have it now. This kitchen gadget is great for stews (vegetarian or meat), stock, yoghurt and rice. It sautés, pressure cooks and slow cooks. I’m sure there are so many more meals I could make with this . If you have an Instant Pot yourself, do hit reply and let me know what you create with yours!

WHAT I’M WATCHING…..

In Brené Brown’s 2010 Ted Talk she open s up the conversation about vulnerability. If you don’t yet know about Brené I highly recommend you have a listen – her books are fantastic too. Every now and then I like to revisit her work as an important reminder. She shares insights from her research including having the courage to be imperfect, the compassion to be kind to yourself first (or how else can you show compassion to others) and letting go of who you think should be in order to be truly authentic. In my opinion this is key learning for anyone but especially if you are working on your relationship with food and your body.

P.S. Would you love to make peace with your body and build a happy relationship with food?

Come and join us in the FOOD FREEDOM COLLECTIVE, Facebook community- a safe place where you can question, share, learn + feel supported without judgement, comparison and shame. In the group my aim is to help you cut through the confusion and anxiety you feel around food and eating along with sharing motivation, supportive practices and steps you can take to get off the diet rollercoaster for good. And what’s more it’s free to join!

If you would love to leave your years of dieting behind you and create positive change in your life then come and join us now!