Can you truly accept your body while still wanting to change it?

‘If I accept my body, then it means I’m giving up on myself’

This is an all-too-common sentiment when it comes to discussing body acceptance.

This notion reflects a common fear that embracing your body implies you will lack the motivation for looking after yourself.

This perspective fuels the idea that your self-worth is dependent meeting unrealistic body standards.

However, working towards body acceptance can be a profound act of self-empowerment, challenging the idea that your value is determined solely by your appearance.

What is body acceptance?

Body acceptance is about embracing your body as it is while acknowledging that you may have areas you want to change. It's about treating yourself with respect and care, fostering a positive inner dialogue, and letting go of shame. It is not about striving to be perfect.

A Different Perspective

Consider viewing your body as your partner, as you journey through life. Would your real-life partner or children only deserve your compassion and respect if they were perfect? Shouldn't they be deserving of compassion regardless? Accepting your body follows the same principle.

Contrary to popular misconceptions perpetuated by diet culture, body acceptance is not giving up on yourself, your health and your body. Instead, it is the start of the journey of reconnecting with your body from a place of compassion and not fear or hate and helps to remove the self-judgment that keeps you stuck.

To begin this journey ask yourself the following questions:

1. Why do I want to change my body? Be honest about why you want to change it. Write your thoughts down.

 2. Are these thoughts coming from a place of compassion, self-loathing or fear? Examine each thought individually and make a note.

A fear-based thought could be I want to lose weight because my husband won’t love me

A compassion-based thought could be I want to lose weight to be in less pain  

 3. Ask yourself if each individual thought is actually true? Do these beliefs hold up under scrutiny. How would you respond if a loved one expressed similar thoughts?

Recognise that attempting to punish yourself into change through self-hatred is unsustainable and doesn’t work. True transformation comes from a foundation of self-compassion and acceptance. By embracing your body with kindness and understanding, you’ll pave the way for genuine healing. You are inherently deserving of love, respect, and acceptance—just as you are.

Navigating the complexities of emotional and disordered eating requires a multifaceted approach—one that prioritises mental and emotional well-being alongside physical health. Reach out for support HERE if you would like to book in a complimentary call to find out how I can help.

If the idea of tackling your eating patterns feels overwhelming and you're unsure of where to begin, take a look at 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 Losing Weight the Key to your Happiness?

Are you constantly striving to attain a smaller body? For many people, this preoccupation consumes their thoughts and impacts many aspects of their life. If this is something you have been battling with, have you ever considered if shrinking your body will genuinely make you happy?

 For many of my clients who struggle with their relationship with food and their body, this question resonates deeply. They begin to peel away layers of societal conditioning, personal insecurities, and the relentless pressure to conform to unrealistic standards of beauty.

What is fuelling your deep desire to shrink your body?

The desire to be thin often stems from the belief that thinness equates to happiness, acceptance, and love. But if you delve deeper into this belief, you may uncover something far more enlightening.

• Take a moment to reflect on times when you might have been thinner. Were you genuinely happier then? Or was it a fleeting sense of satisfaction? Perhaps, like many of my clients, you found that it was never enough, and you were still striving to lose more weight.

• It might be that you were happy then. If so, was it attributed to your weight, or were there other aspects of your life contributing to your happiness, such as being in a positive relationship or having a great job?

• Perhaps you didn’t truly find happiness at all then. If this is the case, it's valuable to reflect on this when thoughts about losing weight dominate your thinking.

What else might be driving preoccupation with your weight

Weight Stigma and Diet Culture: In a society that glorifies thinness and demonises larger bodies, it's no wonder that many of us internalise these harmful messages. From media representations to interpersonal interactions, the pressure to conform to a certain body size is widespread.

Seeking Control: For some, the pursuit of thinness becomes a way to exert a feeling of control in a chaotic world. By focusing on your body you might feel in control of something where stress and overwhelm has taken over many aspects of your life. Consider what you might be trying to block out with this focus on your weight.

Thinness as a Moral Virtue: Thinness is often equated with morality and being virtuous, perpetuating the harmful notion that your worth is tied to your body size. But being thin does not make us inherently better people. Our value lies in our character, our actions, and the impact we have on the world around us.

External Validation: The validation you might receive for losing weight may provide a temporary high, but it’s important to recognise that your worth is not dependant on the approval of others, it has to come from within. Bear in mind also that the validation you seek is often from others who are struggling with their own issues around food and body image.

So how can you break free from the shackles of diet culture and cultivate true happiness? It starts with embracing body acceptance and shifting your focus away from thinness as the ultimate goal.

Here are some steps to get you started:

1. Practice Self-Compassion: Recognise that your struggles with food and body image are valid and worthy of compassion. Instead of berating yourself for not meeting unrealistic body standards, offer yourself kindness and understanding.

2. Challenge Internalised Beliefs: Question your beliefs about thinness and worthiness. Challenge the notion that your value is tied to your body size, and embrace your worthiness, irrespective of your appearance.

3. Foster Authentic Connections: Shift your focus to the qualities that truly matter in relationships. Surround yourself with people who uplift and support you, not based on your appearance, but because of who you are as a person.

4. Pursue Meaningful Experiences: Engage in activities that bring you joy and fulfilment, regardless of how of your body size. Whether it's socialising, holidays or dancing, prioritise experiences that nourish your soul.

Try to remind yourself every day that true happiness lies in embracing yourself as you are, freeing yourself from the constraints of societal expectations, and embracing a life rich in meaning and connection.

If the idea of tackling your eating patterns feels overwhelming and you're unsure of where to begin, take a look at 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 the fear of weight gain stopping you from healing your relationship with food?

One formidable hurdle often stands in the way of making peace with food and your body – the fear of gaining weight. This fear is deeply ingrained, fuelled by societal norms, diet culture, and a pervasive belief that thinness equates to worthiness. But what if you challenged this fear? What if you dared to redefine health and happiness beyond the constraints of the scale?

The problem is that even if life feels all consuming, distressing, and these behaviours encroach on various aspects of your being, you still might feel conflicted about letting go because of the uncertainty that change will bring. The fear often stems from a nagging question about what might happen to your body if you abandon these familiar patterns. Diet culture, with its relentless pursuit of thinness, has normalised this fear, making it seem like the only acceptable goal is to be thinner.

Whether you struggle with chronic dieting, binge eating, bulimia, or emotional eating, it’s likely that your strict food rules and dieting behaviours have given you a sense of control. However, the longer they persist, its important to ask yourself if they are truly serving you now.

In order to move forward and overcome your fear its important to consider the following:

1. Understand Where your Fear has Come From

To overcome the fear of weight gain, it’s critical acknowledge its roots. Whether it stemmed from your childhood; perhaps you were made to feel unworthy because you weren’t the ideal body size? Perhaps comments were made at school, or your body felt different to others because you went through puberty early? Maybe the influence of social media, or the pervasive messages of diet culture have allowed these fears to take hold, dictating your choices and diminishing your self-worth.

2. Fixation on Weight Loss at What Cost?

Are you missing out on vital aspects of your life? It could be the lack of social connections with friends and family, or perhaps you're unable to share meals with your children, impacting your relationship. Maybe you find yourself with no headspace to focus on meaningful aspects of life that bring you purpose, joy, and fulfilment.

3. Reframe your Perspective

Challenge the notion that all weight gain is bad and all weight loss is good. Instead, focus on behaviours that promote overall health and fulfilment. This means reconnecting with our core values and remembering the things you loved about yourself and your life before weight loss became the priority. Many people’s unintentional weight loss is due to health issues- they may have an eating disorder or a chronic illness. For others gaining weight is a positive thing to help with hormone function, menstrual cycle regularity and, energy, vitality and health.

4. Embrace the Uncertainty

Life is inherently uncertain, and change can be uncomfortable. But by embracing the unknown and surrendering the need for all the answers, you can open yourself up to new possibilities. Yes, the journey may be challenging, but pushing through discomfort is where your growth begins.

5. Challenge Your Internal Dialogue

Challenge your inner voice that constantly equates your worth to your appearance. Your value, ability to be loved and worthiness are not dependent on the number on the scale. Instead, they are rooted in your experiences, relationships, and the joy you find in life. Talk to your self with compassion and kindness as you would with someone you care about.

Overcoming the fear of weight gain may be challenging, but it's also a journey toward reclaiming your health, happiness, and autonomy. By confronting outdated societal norms, reconnecting with your values, and embracing the uncertainty of change, you can free yourself from the shackles of diet culture and discover a more fulfilling way of living.

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

Decoding Your Relationship with Food: 8 Tell-Tale Signs

Do you view yourself as a normal eater? It's possible that your eating habits have become so ingrained that they feel normal to you, even if there might be underlying issues. You may not have identified as a disordered eater, as many of the signs are accepted as normal with in our culture.

Often, I’m approached by people seeking help for weight loss when they are struggling with problematic eating behaviours that need to be addressed. Focusing on weight loss

So, what sets apart normal eating from disordered eating or eating disorders? It’s Eating Disorder Awareness Week so I’m shining a light on the differences of something that is often complex and misunderstood.

ARE YOU A DISORDERED EATER? 

You do not need to have all the signs to suffer with disordered eating. Here are 8 signs that you may be: 

1.      You restrict your food, be it counting calories, avoiding food groups, or engaging in severe dieting

2.      You experience some bingeing episodes (but do not meet diagnostic criteria for Binge Eating Disorder)

3.      You find yourself excessively exercising in order to change your body size

4.      You sometimes vomit after eating (self -induced)

5.      You use laxatives or diet pills in order to change your body size.

6.      You experience a degree of body image distortion

7.      You make judgments about yourself and your value based on your body size, weight or shape

8.      You are persistently preoccupied with food, dieting, eating and your body

The path of disordered eating may be a precursor to an eating disorder. Both are on a continuum, making it easy for someone with disordered eating to transition into eating disorder territory. Individuals might also cycle through various eating disorders in their lifetime.

The eating disorder charity BEAT estimates that 1.25 million people are currently suffering from an eating disorder in the UK. This is only the only the tip of the iceberg representing those who have been officially diagnosed. Many others remain undiagnosed, so the figure is likely to be higher.

Eating disorders are not limited to a specific demographic; they can affect individuals of any background, ethnicity, gender, age, or body size. Contrary to the common misconception, someone need not be underweight in order to have an eating disorder.

WHAT DOES A BALANCED RELATIONSHIP WITH FOOD AND BODY LOOK LIKE?

· You exercise for fun and health

· You have a good body image – accept it without trying too hard to change it, or evaluate it

· Your overall eating patterns are balanced (perhaps you miss the odd meal or occasionally overeat)

· You do not obsess over food, eating, diets or your body

· You might emotionally eat sometimes- but this is not your only coping mechanism and it does not cause you distress.

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

Thinking of going vegan this January?

I’m often asked about the benefits of adopting a plant-based diet and especially in January with the annual health push and Veganuary promotions. It sounds easy right – cut out animal products from your diet and you’re good to go. But is it really that simple and what are the potential pitfalls?

Here are some things to consider…

What actually is a vegan diet?

A vegan diet is a stricter version of a vegetarian diet. On top of not eating any meat, fish or seafood –a vegan diet also omits any foods derived from animal sources (some of which are the most nutrient-dense foods you can eat) – so, this includes eggs, milk, yoghurt, butter, cream and honey, as well as certain desserts (due to gelatin content) and even non-vegan wine.

Vegan doesn’t automatically mean healthy

Over the years, prominent claims, (notably in recent documentaries such as 'You Are What You Eat,' 'What The Health,' and 'The Game Changers’) have been made about a vegan diet being the most healthy of all diets. Without delving into all the issues with this statement, it's important to recognise that merely labelling food as 'vegan' doesn't guarantee its healthiness or that it's a healthier alternative. A diet consisting of only white bread, margarine, and jam would be classified as vegan, for example.

Of course, incorporating more plants into your diet is advantageous for various health reasons. However, completely excluding animal products requires careful consideration to ensure the intake of essential nutrients through other sources. Opting for processed plant-based options might seem convenient, but the manufacturing process of these foods requires additives, including stabilisers, gums, thickeners, and highly processed protein extracts and may be nutritionally inferior to what you are replacing.

Even with a non-processed, whole-food plant-based diet, meeting all your nutritional requirements may pose a greater challenge. Here are some of the nutrients to be mindful of:

Protein

Ensuring you have sufficient protein intake is important – and it is often lacking in the diet of people who struggle with binge eating, emotional eating or who crave sugary foods. Amino acids – the building blocks of protein play a vital role in making hormones and brain chemicals such as serotonin as well as muscle growth, repair and numerous cellular processes. Achieving this requires careful planning and organisation. Legumes, such as chickpeas, borlotti, kidney, and cannellini beans, alongside lentils, provide plant-based protein options. However, these choices contain lower protein levels compared to animal sources and also contribute significantly to carbohydrate intake. Tofu, derived from soybeans, serves as an alternative protein for vegetarians. Opting for high-quality organic tofu is recommended. Tempeh, a traditional Asian food, is made from fermented whole soybeans and offers another vegetarian protein source.

Vitamin B12

This nutrient has a variety of important roles within the body. Vegan diets are low in vitamin B12 (several studies showed 68% of vegans tested were deficient), as it is only found in animal products like eggs, poultry, shellfish, red meat and dairy products.

B12 deficiency can result in fatigue, depression and anaemia and can lead to potentially irreversible brain and nerve damage, If you’re thinking of going vegan, you’ll need to be taking a B12 supplement. But be aware that the synthetic form of B12 is less well absorbed than the natural forms. You should also be spreading your intake throughout the day by eating B12 fortified foods, too, such as plant-based milks and nutritional yeast.

Calcium

It is possible to get the calcium you need from greens rather than dairy. Kale is one of the best vegan sources, along with collard greens. Spinach and chard also provide calcium but, unfortunately, they also contain natural molecules called oxalates that bind to calcium and make it less available to your body. Rhubarb, beetroot, carrots, potatoes and broccoli also contain oxalates – although cooking reduces it, so raw veg isn’t necessarily the most helpful choice for calcium absorption! Other good sources include tofu, beans, and nuts and seeds. 

Iron

Iron from animal sources is much easier for your body to absorb than plant sources of iron. It is a fact that vegetarians and vegans have lower iron stores than meat eaters. It’s not that you can’t get enough iron in this kind of diet, but it is something to be aware of.

To maximise the iron intake from your food, you can soak your nuts, seeds, legumes and grains overnight before cooking or sprouting them. This reduces the phytate content which can interfere with iron absorption.  Eating foods rich in beta-carotene (usually orange or yellow foods) and vitamin C can increase iron uptake too.

Omega -3 fats

Omega-3 is an essential fatty acid, meaning you need to eat or supplement it as the body can’t make it on its own. There are several types of omega 3 fats. While oily fish provides DHA which is needed for brain health, only seaweed provides a plant-based DHA option. Seeds such as flax, hemp and chia contain another form of omega 3 that must be converted to make DHA. Most of us only convert about 5% so it’s likely you will need an algae-based omega 3 supplement to get your quota.

The connection with disordered eating

While many people genuinely want to go plant based for the benefit of the planet and animal welfare, I regularly see some individuals turn to veganism as a socially acceptable way to restrict their food intake. I would not recommend adopting a vegan diet if you have a history of disordered eating or an unhappy relationship with food. Restricting any food groups has the potential to lead to nutrient deficiencies that help exacerbate an eating disorder.

Furthermore, the rigidity around eating can for some develop into an eating disorder such as orthorexia – an unhealthy obsession with clean/pure eating. Sadly, it is not uncommon for this eating disorder to morph in to anorexia.

Instead, why not adopt a more flexible, balanced approach by increasing your plant food intake, incorporating a variety into the diet, without the rigid rules that come with a restrictive diet.

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:

✔️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

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

Navigating Food and Body Changes During the Perimenopause

Whether you've already entered the perimenopausal stage or it's still years down the road, it’s important to understand the factors that can influence your relationship with food and your body- especially if you have struggled with this in the past.

This is a time when women often find themselves in a whirlwind of changes, effecting both eating behaviour and body image. So, why does this happen during this transformative phase of life?

Stress and Coping

Picture this: perimenopause arrives, and suddenly, you're dealing with anxiety, depression, sleep problems, and a foggy mind. Life can start feeling a bit overwhelming, and it's not unusual for women to turn to food as a way to cope. Juggling the responsibilities of looking after aging parents, adjusting to "empty nest" syndrome, or going through a breakup can make things even more challenging.

Changeing body shape

During perimenopause, your body shape can go on an adventure of its own. The hormone oestrogen rollercoasters and then along with progesterone, declines , leading to that notorious weight gain around the middle. Metabolism slows down by about 15%, and conditions like Hashimoto's disease can add to the mix.

You might notice that what used to work in terms of diet and exercise doesn't quite cut it anymore, and that's when women will be driven to try unhelpful dietary restrictions such as calorie deficits, fasting, or food group eliminations.

Sleep Problems

As if that weren't enough, perimenopausal symptoms including night sweats and anxiety can wreak havoc on your sleep. It's not just about tossing and turning, though. Lack of sleep messes with your appetite and influences your food choices. Your fullness hormones, like leptin, take a nosedive, while the hunger-inducing hormone, ghrelin, goes into overdrive. This leaves you craving less-than-healthy foods. Plus, with less energy and increased stress, whipping up a balanced meal can feel like a huge overwhelming task.

Stress Hormones

Meet cortisol, one of your body's stress hormones. In small doses, it's your "fight or flight" helper. But when stress becomes a regular companion, it can lead to fatigue, anxiety, and craving sugary treats. Chronic stress even messes with insulin, making it harder for your body to process glucose, potentially leading to more weight gain.

Insulin and Appetite

Insulin, the blood glucose regulator, also has a say in your appetite. When insulin resistance creeps in (and it often does during menopause), it can't effectively reach your brain to tell you that you’re full. This can leave you feeling hungry and more prone to overeating.

Brain Chemistry and Cravings

As if that weren't enough, the spiking and then plummeting oestrogen levels during perimenopause can lead to lower levels of the mood-regulating brain chemicals dopamine and serotonin. The result? Powerful sugar cravings and a ramped-up appetite, sometimes leading to emotional eating and bingeing.

In a nutshell, menopause can throw some curveballs when it comes to food and body image. Understanding the reasons behind these changes is the first step to navigating this phase effectively.

If this is something you are struggling with 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

The link between disordered eating & digestive distress

If you experience digestive complaints, how does this affect what and how you eat? Perhaps it preoccupies your mind whilst you try to understand what can alleviate the symptoms?

If you also struggle with eating challenges, perhaps you have not considered the role this may be playing in your gut symptoms including bloating, acid reflux and abnormal bowel movements.

WHAT’S THE CONNECTION?

Forty-four percent of people with IBS type symptoms are disordered eaters and 98% of people with eating disorders have co-occurring gut disorders. It is no consequence.

Digestive symptoms correlate with psychological distress; due to eating behaviours that disrupt digestion, changes in the physiology of the gut and an imbalance in the microbiome (the eco system of our gut).

Food restriction leads to delayed gastric emptying and a feeling of premature fullness along with nausea and bloating. The villi (the small finger like projections lining the gut that allow absorption of nutrients), become flattened.

Low food intake or purging often leads to constipation. Unsurprisingly, purging also results in a weakened oesophageal sphincter and GERD (Gastroesophageal reflux disease). Acid reflux and symptoms of IBS are often experienced by binge eaters.

A VISCIOUS CYCLE…

This often leads to a vicious cycle, gut discomfort and pain resulting in further food restriction in order to manage symptoms. Digestive complaints may also lead to the desire to eat ‘perfectly’ even when the diet does not relieve symptoms.

This causes rigidity and fear when eating certain foods. Disruption of digestive processes also impacts appetite cues, so it can become challenging to feel hunger and/ or satiety. Commonly, strict adherence to diets can also lead to binge eating.

If you have eating challenges and are experiencing distressing digestive symptoms, it doesn’t have to be this way.

Book in a complimentary call HERE to see how I can help

You can also 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

8 Tell-Tale Signs about Your Relationship with Food

Do you think of yourself as a ‘normal’ eater?

Perhaps you’ve not been at peace with food for so long, that your eating feels normal to you.

Maybe you have never considered yourself to be a disordered eater. After all many of the signs are accepted as ‘normal’ within our culture.

I am often approached by women seeking help for weight loss, when it's in fact their eating behaviours that we need to address. So, what are the signs of dysregulated eating? And what is the difference between ‘normal’ eating, disordered eating and eating disorders?

Dysregulated eating is complex and often misunderstood and so in the run up to Eating Disorders Awareness Week, I would like to help clarify.

Are you a disordered eater? 

You do not need to have all the signs to suffer with disordered eating. Here are 8 signs that you may be: 

1.      You restrict your food– counting calories, avoiding food groups, severe dieting

2.      You experience some bingeing episodes (but do not meet diagnostic criteria for Binge Eating Disorder)

3.      You find yourself excessively exercising in order to change your body size

4.      You sometimes vomit after eating (self -induced)

5.      You use laxatives in order to change your body size or diet pills.

6.      You experience a degree of body image distortion

7.      You make judgments about yourself and your value based on your body size, weight or shape

8.      You are persistently preoccupied with food, dieting, eating and your body

Eating disorder sufferers will go on a journey and the signs of disordered eating may indicate that they are heading in this direction. Eating disorders and disordered eaters are on the same continuum - it is very easy for a disordered eater to slip in to eating disorder territory. It is also possible for people to experience several eating disorders in their lifetime, they often morph from one to another.

The eating disorder charity BEAT estimates that 1.25 million people are currently suffering from an eating disorder in the UK. This is only the only the tip of the iceberg representing those who have been officially diagnosed. Many others remain undiagnosed, so the figure is likely to be higher.

Eating disorders are common in individuals between 14 and 25 years but you may be surprised to hear that they have been seen in children as young as 6 and in people in their 70s. They can affect people regardless of their background, ethnicity, gender, age and body size. One of the biggest misconceptions being that someone must be underweight in order to have an eating disorder.

So what does a balanced relationship with food and body look like?

·         You exercise for fun and health

·         You have a good body image – accept it without trying too hard to change it, or evaluate it

·         Your overall eating patterns are balanced (perhaps you miss the odd meal or occasionally overeat)

·         You do not obsess over food, eating, diets or your body

·         You might emotionally eat sometimes- but this is not your only coping mechanism and it does not cause you distress.

If you are struggling with an unhealthy relationship with food and your body or believe you may be suffering with an eating disorder, please reach out for help.

I work with a limited number of clients to offer one to one support over a minimum of 3 months and would be happy to have a chat with you to see how I can help. If you would be better suited to work with another practitioner, I will let you know, and sign post you accordingly.

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

You can also 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.

Why calories on menus are harmful + won’t solve your weight worries

A few weeks ago, it became compulsory for large chain restaurants, cafes and takeaways to print calorie labels on menus.  In order to help us make ‘healthier’ choices and solve the ‘obesity crisis’.

However, there is little evidence that the government will achieve its goals. Large chains in the US have been required to print calories on menus since 2018, and this is proving to do little for their ‘obesity crisis’. The problem is that this directive is not only flawed, but it  creates many more problems.

For many of my clients, who battle with eating disorders/ disordered eating, the idea of enjoying a meal out with friends creates a great deal of anxiety. They know their calorie intake when preparing their own food but, in a restaurant, feel a lack of control. Much of the work we do is helping them to rewire their thinking around calories and food. Seeing calories on menus is extremely triggering- a reminder that they must chose the lowest calorie option, creating added stress and fuelling their eating disorder behaviour.

The reality is that for most people weight loss is not just about knowing what choices to make….

The government may claim that this new strategy will be a game changer, for people struggling with their weight. But the reality is that for most people weight loss is not just about knowing what choices to make. Weight science is complex – it is far more than creating a deficit between calories in and calories out.

This policy ignores many of the underlying problems when it comes to the nation’s health. Instead of solving the country’s health inequalities, it places the ‘blame firmly with the individual – i.e ‘it’s up to you to make the right choice’

When we rely on the calories in calories out theory, we are ignoring the fact that each of us is unique with complicated regulatory systems, our own health history and genetics. This involves a complex interaction between hormones, brain chemicals, the gut ecosystem, energy requirements, fuel source availability, genes and hundreds of other variables, all interconnecting.

Food is so much more than calories…

We are also neglecting the fact that every calorie behaves differently within the body as food is so much more than calories. Food is information for the body that changes our genetic expression. It consists of macro nutrients (carbohydrates, protein and fats), micronutrients (minerals and vitamins), phytonutrients and enzymes which all interplay with our biology in so many ways.

And of course, for many people food is used as a coping mechanism. Providing people with the misconception that low calorie equates to healthy food is an unhelpful falsehood. If emotional eating or bingeing is involved, guilting folks to feel bad about what they’re eating is just going to add fuel to the fire.

If you think calories on menus are going to negatively impact your eating behaviour, there are a few things to consider:

• Choose to eat in smaller independent outlets as they are not required to follow the new legislation.

• Request a menu without calories (Outlets are not legally required to provide them, but some will have them available.)

• Remember, you do not need to compensate for what you’ve eaten when out, before or after the meal.

• Set yourself a time limit for how long you spend looking at the menu.

• If you can’t decide what to eat, you could order what your friends or family are having.

A focus on calories, takes away the enjoyment from food and eating, when eating out should be a pleasurable experience. What will you do to keep it that way?

If you are stuck in a diet mindset, have realised that dieting and restriction doesn’t work for you and want to understand why, then take a look at my free download - ‘What the diet Industry doesn’t want you to know’. Using evidenced based weight science research, it exposes the biggest weight loss myths and why you have been trapped in the relentless dieting cycle.

Eating challenges, IBS & the gut

If you experience digestive complaints, how does this affect what and how you eat? Perhaps it preoccupies your mind whilst you try to understand what can alleviate the symptoms?

If you also experience eating challenges, perhaps you have not considered the role this may be playing in your gut symptoms including bloating, acid reflux and abnormal bowel movements.

WHAT IS IBS?

April is IBS (irritable bowel syndrome) Awareness Month and many of the people I work with suffer with this condition. IBS is known as a functional gut disorder diagnosed in the absence of structural problems and inflammatory bowel disease amongst other conditions.

WHAT’S THE CONNECTION?

In addition to the clients who come to me for help with their gut, many of have eating challenges. Interestingly, 44% of people with IBS type symptoms are disordered eaters and 98% of people with eating disorders have co-occurring gut disorders. It is no consequence. Digestive symptoms have been found to correlate with psychological distress; thought to be due to the eating behaviours that disrupt digestion, changes in the physiology of the gut and an imbalance in the microbiome (the eco system of our gut).

Food restriction leads to delayed gastric emptying and a feeling of premature fullness along with nausea and bloating. The villi (the small finger like projections lining the gut that allow absorption of nutrients), become flattened. Low food intake or purging often leads to constipation. Unsurprisingly, purging also results in a weakened oesophageal sphincter and GERD (Gastroesophageal reflux disease).

A VISCIOUS CYCLE…

This often leads to a vicious cycle, gut discomfort and pain results in further food restriction in order to manage symptoms. Digestive complaints may also lead to the desire to eat ‘perfectly’ even when the diet does not relieve symptoms. It causes rigidity and fear when eating certain foods. Disruption of digestive processes also impacts appetite cues, so it can become challenging to feel hunger and/ or satiety. Commonly, strict adherence to diets can also lead to binge eating.

If you are experiencing distressing digestive symptoms, it doesn’t have to be this way. I work with a wide variety of people struggling with different digestive health complaints. Some have had an official diagnosis from their doctor, while others have been told everything looks normal, but they just don’t feel themselves. 

I offer a full range of professional tests to get to the root of your gut problems. Combining test results with an in-depth assessment helps me devise a personalised programme just for you. If you also have eating challenges, this requires a nuanced approach to avoid further harm with the likes of restriction or elimination diets.

Please do book in a complimentary call HERE to see how I can help

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.

What you probably don’t know about eating disorders + disordered eating

In light of Eating Disorders Awareness Week, I would like to dispel some of the myths surrounding eating disorders. I work with many women who suffer with these debilitating conditions which are often misunderstood. I am also approached by countless women who are seeking help for weight loss, when it's their eating challenges that specifically need addressing. They often show signs of disordered eating behaviour.

The eating disorder charity BEAT estimates that 1.25 million people are currently suffering from an eating disorder in the UK. However, this figure only represents those who have been officially diagnosed. Many others remain undiagnosed, so the figure is likely to be higher.

Eating disorders are common in individuals between 14 and 25 years but you may be surprised to hear that they have been seen in children as young as 6 and in people in their 70s. They can affect people regardless of their background, ethnicity, gender, age and body size. One of the biggest misconceptions being that someone must be underweight in order to have an eating disorder.

It is unlikely that someone will just wake up one day and have an eating disorder. These individuals will go on a journey and there are signs to look out for that they may be heading in this direction. Some of the signs include severe dieting and restriction (of calories /macros), over evaluation of their body/ distorted body image, frequent bingeing and excessive exercise in order to change their body size. 

Eating disorders and disordered eaters are on the same continuum and it is very easy for a disordered eater to slip in to eating disorder territory. It is also possible for people to experience several eating disorders in their lifetime, they often morph from one to another.

One in fifty will experience this illness….

It is estimated that as many as one in fifty people experience Binge Eating Disorder (BED) -the most common eating disorder. Regrettably, few people understand that it is an eating disorder in its own right. often BED sufferers feel they are not taken seriously, feel judged, shame and intense guilt.

People with this illness, do not enjoy bingeing, as some may believe. It involves episodes of eating much more rapidly than normal, eating large amounts of food when not feeling physically hungry until feeling uncomfortably full. The episodes can be exceptionally distressing for the individual who will often eat alone and isolate themselves to do so.

If you are struggling with an unhealthy relationship with food and your body or believe you may be suffering with an eating disorder, please reach out for help.

I work with a limited number of clients to offer one to one support over a minimum of 12 weeks and would be happy to have a chat with you to see how I can help. If you would be better suited to work with another practitioner, I will let you know, and sign post you accordingly. Book in a complimentary call HERE to find out how I can help.

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.

'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