How to protect yourself from other people’s body, dieting + weight-loss talk

If you follow my blogs and social media channels you might have started to question diet culture and understand more about the non-diet approach. Perhaps though, other people’s chatter has the potential to give rise to panic about your weight, feeling body shame or even envy if someone you know has lost weight.

The problem is that even if you have begun to have doubts about the effectiveness of dieting, there are plenty of other people still trapped within the dieting mindset and see this as their only option.

No matter where you are or who you’re with, it’s likely that someone will discuss their own body dissatisfaction, talk about their latest diet or weight loss and perhaps remark on your weight.

It might be that your mum has been commenting on your body or weight all your life. It is likely she will think this is normal, that she is being helpful and that this comes from a place of love. It’s also quite plausible that your mum had the same experience with her mum too.

WHY OUR REACTIONS CAN CAUSE THE MOST HARM

For many of the women I work with, their friends, family and even work colleagues can make triggering comments that can easily derail them if they don’t put certain measures in place.

It’s important to acknowledge that if your mum or friends have not done the work of dismantling diet culture in their life, they will continue to share their thoughts and beliefs with you -and think that its ok. So be prepared to expect it.  But know that the next time you will be prepared.

To do this, it’s helpful to understand that your thoughts moderate your emotions. This in turn will affect how you react to the situation.

So let’s take Sally for example. Every time she visits, her mum tells her that she’s on a ‘great new diet’ and isn’t it time that she tried this too as she hasn’t lost any weight. ‘Think how you will look after’ she tells her.

Sally is triggered by this conversation; she has been working hard on eating in a more balanced way and focusing on breaking her binge-restrict cycle. However, these remarks provide a cue for a cascade of automatic thoughts, ‘She’s right you know, I should be losing weight, I’ve failed at every diet so far, this isn’t working, what the hell is wrong with me? And the thoughts go on……

The automatic thoughts trigger a stress response and a range of emotions including confusion, despair, and shame. When Sally gets home she decides to skip her next meal and later in the day ends up bingeing.

SO WHAT CAN BE DONE WHEN THIS HAPPENS TO YOU?

1. Firstly, give yourself compassion. This is key. The way you think is not your fault and has likely come from years of influence from your primary caregivers, your environment, your peers and mass media messages.

2. Offer the offenders compassion. They do not understand. They will need to go on their own journey in order to acknowledge the unintentional harm they may be causing.

3. Decide how you will think about a specific person’s comments in advance. Write down a prepared thought and keep repeating it to yourself.

(For Sally this thought may be something like; ‘My mum’s only solution is to diet, as she is a victim of diet culture’)

4. Put boundaries in place:

You could decide to walk away from the conversation. Find a reason to remove yourself such as going to the loo, or taking a stroll outside.

My clients find that simply replying to any comments with ‘Thank you’ and then changing the subject can be extremely effective and empowering.

Alternatively you may want to tell the person politely, firmly and clearly that discussions about your body or weight are a strictly no-go area. (If you are a people pleaser – please note that you have EVERY right to do so)

You might want to take it one step further by stating that you are not willing to engage in this conversation – how you look after your body is your choice and your choice only.

5. Thought work

This is something that will take time and you may need support from a coach who is qualified in this area. (I spend a minimum of 12 weeks working on mindset among other things with my clients). This involves becoming aware of your automatic thoughts without judgement and reprogramming your mind’s reactions to triggers.

Sally’s example illustrates how we create the reality through the thoughts we think which influence the emotions we feel. However, we can control not only our emotional reaction but also the aftermath of situations by changing what we think and believe.

Until next time

Marcelle x

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!

JOIN THE COMMUNITY

How to protect yourself from other people’s body, dieting + weight-loss talk

If you follow my blogs and social media channels you might have started to question diet culture and understand more about the non-diet approach. Perhaps though, other people’s chatter has the potential to give rise to panic about your weight, feeling body shame or even envy if someone you know has lost weight.

The problem is that even if you have begun to have doubts about the effectiveness of dieting, there are plenty of other people still trapped within the dieting mindset and see this as their only option.

No matter where you are or who you’re with, it’s likely that someone will discuss their own body dissatisfaction, talk about their latest diet or weight loss and perhaps remark on your weight.

It might be that your mum has been commenting on your body or weight all your life. It is likely she will think this is normal, that she is being helpful and that this comes from a place of love. It’s also quite plausible that your mum had the same experience with her mum too.

WHY OUR REACTIONS CAN CAUSE THE MOST HARM

For many of the women I work with, their friends, family and even work colleagues can make triggering comments that can easily derail them if they don’t put certain measures in place.

It’s important to acknowledge that if your mum or friends have not done the work of dismantling diet culture in their life, they will continue to share their thoughts and beliefs with you -and think that its ok. So be prepared to expect it.  But know that the next time you will be prepared.

To do this, it’s helpful to understand that your thoughts moderate your emotions. This in turn will affect how you react to the situation.

So let’s take Sally for example. Every time she visits, her mum tells her that she’s on a ‘great new diet’ and isn’t it time that she tried this too as she hasn’t lost any weight. ‘Think how you will look after’ she tells her.

Sally is triggered by this conversation; she has been working hard on eating in a more balanced way and focusing on breaking her binge-restrict cycle. However, these remarks provide a cue for a cascade of automatic thoughts, ‘She’s right you know, I should be losing weight, I’ve failed at every diet so far, this isn’t working, what the hell is wrong with me? And the thoughts go on……

The automatic thoughts trigger a stress response and a range of emotions including confusion, despair, and shame. When Sally gets home she decides to skip her next meal and later in the day ends up bingeing.

SO WHAT CAN BE DONE WHEN THIS HAPPENS TO YOU?

1. Firstly, give yourself compassion. This is key. The way you think is not your fault and has likely come from years of influence from your primary caregivers, your environment, your peers and mass media messages.

2. Offer the offenders compassion. They do not understand. They will need to go on their own journey in order to acknowledge the unintentional harm they may be causing.

3. Decide how you will think about a specific person’s comments in advance. Write down a prepared thought and keep repeating it to yourself.

(For Sally this thought may be something like; ‘My mum’s only solution is to diet, she feels ashamed of her body’)

4. Put boundaries in place:

You could decide to walk away from the conversation. Find a reason to remove yourself such as going to the loo, or taking a stroll outside.

You may also want to tell the person politely, firmly and clearly that discussions about your body or weight are a strictly no-go area. (If you are a people pleaser – please note that you have EVERY right to do so)

You might want to take it one step further by stating that you are not willing to engage in this conversation – how you look after your body is your choice and your choice only.

5. Thought work

This is something that will take time and you may need support from a coach who is qualified in this area. (I spend a minimum of 12 weeks working on mindset among other things with my clients). This involves becoming aware of your automatic thoughts without judgement and reprogramming your mind’s reactions to triggers.

Sally’s example illustrates how we create the reality through the thoughts we think which influence the emotions we feel. However, we can control not only our emotional reaction but also the aftermath of situations by changing what we think and believe.

Until next time

Marcelle x

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!

JOIN THE COMMUNITY

A time-saving nutrient packed meal for all the family!

It felt positively chilli for August where I was this week, so I needed a warming meal that was quick, easy and adaptable to suit the varied tastes of all the family.

The beauty of this is that you can use either home-made or good quality organic bought chicken stock (such as this ) or miso soup as the base (using miso paste such as this)

Then add the nourishment to your hearts content- spring onion, leafy greens, fresh herbs, mushrooms, tofu, boiled egg and noodles work particularly well. But you can improvise with almost any veg you have left in the fridge.

Check out the video below to show you how…….

To make chicken stock/soup base

This is super-easy and can be made in advance and stored in the freezer in portions

Ingredients

• 1 x chicken (ideally organic) or whole chicken caracass

• 2 medium onions, peeled and roughly chopped

• 2 leeks well washed and trimmed

• 3 carrots, peeled

• 3 sticks of celery

• 4 cloves of garlic, peeled

• 4 bay leaves

• 1 parsnip, peeled

• fresh thyme if you have it

• 1 small bunch of fresh flat-leaf parsley finely chopped

• 1 tablespoon of black pepper corns

Method

1.   Wash your chicken in cold water and place it in your largest pot. Cover with cold water to come about 10cm above the chicken. Bring to the boil, then turn the heat down and simmer for 30 minutes. Skim the froth off the top of the chicken.

2.   Add the veg, garlic and herbs garlic and season with a good pinch of sea salt. Bring it to the boil and then leave it to simmer for 1 hour.

3.   When the soup has cooked for 2 ½ - 3 hours transfer the chicken or carcass to another dish. Leave to cool, uncovered, for a few minutes.

4.   Remove the soup from the heat and strain it through a large sieve. Take out the carrot carefully and chop and return to the soup.

5.   When your chicken has cooled shred the meat off the bone (or any meat from the carcass) and put aside. Add shredded chicken to the soup when you are ready to eat it.

Alternatively, you can transfer all ingredients to a slow cooker or electric pressure cooker – I like to use my Instant Pot for this.

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

If you are someone who battles with sugar cravings, find yourself on a diet rollercoaster, perhaps emotionally eat or binge, 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.

Until next time

Marcelle x

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 simple ways to jazz up your veggies

Most people know that eating plenty of veg is helpful. Common challenges surround the practicality of upping the variety of veggies in your daily diet. Some people struggle with the belief that vegetables are boring. And yes, if you are dishing up an over boiled side of something- I would tend to agree with you!  

But veggies provide a variety of vitamins, minerals, antioxidants and a diversity of fibre that your gut will thank you for. Boosting veggies and thus fibre will also help you to regulate your blood sugar and prevent sugar cravings.

There are a variety of ways to spruce up your veg so they can be tasty and satisfying. If you’re in a vegetable rut, then here are amazingly easy and delicious ways to serve veggies you will never have thought of before

1. Sensational sautés!

This is a great way to serve up a colourful rainbow of veg all in one dish– it literally takes minutes. You can add any seasoning. I personally love paprika, chilli seeds and oregano. But fresh basil, thyme, rosemary, sweet smoked paprika, cumin etc all work beautifully too. Have a look at the video below to see how easy it is!

These veggies work as fantastic potato chip/ crisp alternatives:

2. sweet potato wedges with fresh rosemary salt and pepper

• Preheat the oven to 220°C

• Cut sweet potato into chip or wedge shapes and combine in a bowl with a dash of olive oil, rosemary, salt, and pepper.

• Place in a single layer on a baking tray lined in greaseproof paper. Bake for 20 to 25 minutes, turning halfway

3. Courgette and asparagus with ground almonds and parmesan

• Preheat oven to 220°C

• Cut courgette and chip shapes and asparagus into chip lengths- set aside.

• In a bowl combine ground almonds, parmesan, garlic powder, basil, salt, and pepper.

• Whisk eggs in a separate bowl.

• Dip the veg in eggs, coating evenly, and then toss into the ground almond mixture.

• Place on a baking tray lined in greaseproof paper. Bake for 15 to 20 minutes, turning halfway

4. Carrots with parsley and paprika

• Preheat oven to 220°C

• Cut carrots into chip shapes and combine in a bowl with a dash of olive oil, parsley, paprika, salt, and pepper.

• Place in a single layer on a baking tray lined in greaseproof paper. Bake for 20 to 25 minutes, turning halfway

5. Kale Crisps

• Preheat the oven to 150˚C.

• Blend 75g cashew nuts, 1 shallot (chopped) , 2tbsp nutritional yeast flakes, ½ tsp garlic salt, 4 soft large dates (chopped), 2 tbsp lemon juice, 2 tbsp water, 2 tbsp apple cider vinegar together until you create a thick paste. Add a little more water if you need to.

• Put a 250g bag of kale in a bowl, add the sauce and massage together with your hands. Place on a lined baking tray and bake for 15-20 minutes. Turn the kale over and bake for a further 5 minutes. Cool.

• The crisps will keep for 3 days in an airtight container.

 You can find my video and recipe of an alternative even more basic recipe HERE

Top Tip: If you don’t eat the vegetable stalks eg from broccoli or cabbage, cut them off and freeze them to add to soups at a later date!

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

Until next time

Marcelle x

P.S. If you are someone who battles with sugar cravings, find yourself on a diet rollercoaster, perhaps emotionally eat or binge, 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.

If you yearn to to make peace with your body and build a happy relationship with food, come and join us in the FOOD FREEDOM COLLECTIVE, FREE Facebook community- 

This is a safe place where you can question, share, learn + feel supported without judgement, comparison and shame. I share tips, simple recipe, meal, and snack ideas along with strategies, motivation and supportive practices within the group and its FREE to join!

It’s time to release yourself from the shackles of diet culture + empower yourself to create positive change- start today!

Is Hunger really your enemy?

I regularly see my clients desperately upset when we first start working together, because they constantly feel hungry. Some fear the hunger to such an extent that it takes over their life - it feels like something that they ‘should’ be able to control.

On the other hand, many of the women I work with find it hard to define if they regularly experience true hunger, when they first approach me for help.

Many respond to hunger as it were their enemy. They either feel it intensely in the pit of their stomach or they are craving food when not necessarily hungry. Perhaps they are using food as a coping mechanism – a replacement for something they are really needing. If either scenario is a reality for you, read on to discover what might be going on.

What’s the difference between physical hunger and head hunger?

The first thing to work out is if the hunger you are feeling, is true physical hunger or head hunger.

Physical, bodily hunger can be identified when you feel the sensation in your body – often your stomach. Perhaps it’s a hollow feeling, or light headedness. Your stomach sends this message to your brain and you will feel it whether or not you see or smell food.

Head hunger however, is affected by external cues. For example, you may walk past a bakery. You can see and smell freshly baked pastries and then think – I’ve really got to buy some of that.

There are no physical symptoms – it may be the pure fact that you’ve seen it and it looks good. It may habitual (ie you pass the same bakery every day and it has become your default behaviour to stop off and buy the pastry on your way home). Or you may be feeling sad, stressed, anxious, fed up or angry and think – that is exactly what I need to make me feel better.

If what you are experiencing is in fact head hunger– this isn’t a sign of weakness or something to fear. It is very often a signal that we have an unmet need. Learning to understand these signals with self-compassion is a key part of the process of creating positive change.

And what if you feel true bodily hunger all the time?

If your hunger is real and you experience it all the time, this is also something to embrace. It is your body’s way of telling you it needs nourishment.

Many of the women I work with have experienced intense hunger after they finish their meal. Often this is purely because they have not been allowing themselves to eat enough -following a self-imposed rule of how much they 'should' be eating.

One lovely lady expressed disbelief the other day when she realised what a difference it made to eat three balanced meals a day and give herself permission to have more if required. Following this she no longer needed to snack or binge in the evenings and was able to enjoy her eating experience.

What if you just don’t know?

We are all born to innately respond to hunger, fullness and satiety. Think of how babies and toddlers eat when they are hungry and push food away spit it out or throw it on the floor when they are not. They instinctively know.

Sadly, over time this skill becomes eroded by the influence of our environment, mass media and diet culture -Have you ever been on a diet that focuses on your hunger and satiety?!

The good news is that this skill can be relearned. It takes work and focus to start listening to your body to then be able to trust and respond to it. But it can be achieved. I have seen my clients change the way they think about food and eating, liberate their mind and make incredible life transformations

Are you ready to create change in your life? 

Are you stuck in a cycle of emotional eating, bingeing or yo-yo dieting? 

Are you ready to make peace with your body and build a happy relationship with food?

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

It’s time to release yourself from the shackles of diet culture + empower yourself to create positive change- start today!

My top picks for this month

This month I’m sharing a practical technique to help you achieve your goals, the top foods to help with hay fever and my favourite podcast of the month. I would love to hear what you think and if there’s something you would like to recommend– do hit reply and let me know!

A technique I’m loving to help you achieve your goals

A study conducted by Dr. Blaslotto at the University of Chicago, found that when we visualise achieving something we are more likely to actually accomplish what we set out to achieve.  This study asked one group of basketball players to practise taking shots at the hoop for 20 minutes a day, another group to do nothing and the third group, to imagine taking shots.

Those who did nothing did not improve. Those who practised or imagined practising improved at the same level! This is because the neurons (nerve cells) in our brain, interpret imagery in the same way they would if actually performing the action. We could all use this trick to help us to achieve what we are setting out to do.

My pick of the foods to help with hay fever symptoms

Some foods have anti-histamine properties and disrupt or block histamine receptors, helping to reduce allergy symptoms. These include foods that contain the plant chemicals quercetin and beta carotene, and those high in vitamin C:

Quercetin containing foods: Onions, garlic, goji berries, asparagus, all berry fruits, apples, kale, okra, peppers, plums and red grapes.

Beta carotene containing foods: Sweet potato, carrots, butternut squash, red and yellow peppers, apricots, peas, broccoli, dark leafy greens like kale, and romaine lettuce.

Vitamin C containing foods: Blackcurrants, blueberries, peppers, kale, collard leaves, broccoli, kiwis, mango, courgettes, and cauliflower.

Local honey also may be helpful because although it contains trace elements of pollen, over time it may help your body become more familiar with the pollen entering your system and reduce the inflammatory response it makes.

A Podcast I’m loving

This I Weigh podcast by Jameela Jamil is a firm favourite of mine. Jameela ends each podcast by asking her guests ‘What do you weigh?’ She isn’t meaning the number on the scales but instead invites them to recognise their worth, what they are proud of and have achieved.

This episode was recorded with Reese Witherspoon back in April 2020. Warning- there is some swearing, and it does get a little bit cheeky, so not for little ears or for you if you consider yourself to be on the prudish side!

I was initially drawn to this podcast as I often ask my clients to brainstorm the things that they value most about themselves – Its particularly common for the women I work with to struggle with poor body image and low self-esteem. This exercise can be extremely powerful if practiced regularly

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.

Myth busting: Is weight a true indicator of your health?

Many of the women who approach me for help with emotional eating, desperately want to lose weight. They have been on the diet hamster wheel for years and the battle gets progressively harder for them.

We start to discuss their ‘why’ – what will it change in their life? Often this is very much about how their body image is wrapped up with their self-worth and they cannot bare their shape or weight Their self-judgement is harsh along with the fear of how others judge them for their appearance.

For many women, however shrinking their body size may also be about their health. Or what they may have been told about how their weight is impacting it.

How is your weight classified?

BMI or body mass index is defined as your weight (in kg) divided by your height (in metres) squared. It has been an international standard for obesity measurement since the the 1980s. BMI was first introduced as a quick and simple way to measure the degree of obesity of the general population. A BMI of over 25 is considered ‘overweight’, 30 and above is classified as obese.

We are constantly told about the correlation between a high BMI and greater risk of early mortality and disease. However, there is consistent evidence to indicate this is not necessarily the case.

Is BMI really a good measure of your health?

A 2016 study by researchers at UCLA published in the International Journal of Obesity, assessed the health of 40,420 American adults as measured by six criteria including blood pressure, cholesterol levels and insulin resistance.

The researchers found that 47 percent of people with an overweight BMI and 29 percent of those who were identified with an obese BMI were healthy, for at least 5 least five of the criteria.

However, over 30% of normal weight individuals were found to be unhealthy according to the metrics.

The researchers stated that “Taken alone as an indicator of health, the BMI is misleading.”

They concluded that BMI is one of the least determining factors when it comes to assessing our health though it can be used only as a small part of the overall picture.

There are a number of studies that provide this contradictory information.

What can you do instead to optimise your health?

Has weight-loss been long lasting preoccupation for you? How many times have you lost the weight and then regained it and some more? Has it left you feeling repeatedly like a failure?  Please be assured that you have not failed.

You have been failed by the policy makers, diet culture and the mass media. We know that in the long term (after between one and five years) only 5% of diets actually work.

Isn’t it time for a different approach where you can improve your mental, emotional and physical health with self-compassion?

This time start to focus on eating to nourish your body and mind (rather than restricting it from what it needs).

Focus on sleep, non-punishing movement and emotional resilience.

Devote yourself to shifting your mindset and building a healthy relationship with food and your body.

P.S. Are you stuck in a cycle of emotional eating, bingeing or yo-yo dieting and need 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 share tips, simple recipe, meal, and snack ideas along with strategies, motivation and supportive practices within the group 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.

Emotional eating: 5 simple steps to manage your triggers

Most people emotionally eat from time to time but difficulties can occur when this becomes your habitual default. Using food as a coping mechanism, perhaps to numb your feelings or provide some comfort is likely to impact your mental and physical wellbeing in the long term. Often the initial feeling of relief, comfort or pleasure that you receive from the reward centre in your brain, turns quite quickly to feelings of guilt and shame. This affects how you feel about yourself, your confidence and self-worth. Keeping you stuck in a never-ending cycle.

Triggers develop as part of our survival response. However, when we are emotionally triggered and don’t recognise it, we can engage in many unhelpful behaviours that just keep us stuck in a relentless pattern. A difficult conversation or situation, seeing a particular person or being in a specific place may all be potential triggers.

If for example, you are always triggered by a family member (perhaps because of the way they always speak to you) and it makes you feel anxious, angry or upset. At this point you feel the urge to eat chocolate because you have trained your brain to react in this way. You have accessed memories from the past and your automatic reaction maybe I can’t deal with this – I need to eat the chocolate.

Helping people to overcome emotional eating is my mission and is the foundation of the work that I do with clients. I feel it’s important to share this 5-step process that can be used for ANY emotional trigger that leads to emotional eating.

5 STEPS TO MANAGING EMOTIONAL EATING TRIGGERS:

1)      Notice that you are being triggered and pause –and connect with your body take some deep breaths. Notice that when you breath into your belly properly it will expand and will then contract as you breath out.

2)      Recognise you are having an emotional reaction. Become aware of the physical sensations that this reaction brings to your body. Perhaps you notice tension in your tummy, your heart is beating faster, or you might be holding your breath. When you notice your common physical reaction, this can help you to respond in a different way.

3)      Give yourself time to observe what is going on in your brain and your body. Ask yourself ‘What am I really feeling? Avoid judging your emotions as good or bad and allow yourself to feel the emotion even if it is uncomfortable.

4)      Question what story are you telling yourself - is it true really? Notice the thoughts causing these feelings. This may not come straight away – perhaps leave the room or even go for a walk.

5)      Decide how you want to respond. By now you will have observed the trigger that led to your emotional response. You may have come to realise that your reaction was out of proportion or you have created a story that wasn’t even true. Now is the time to claim the power and chose your story with your rational thinking brain. You can choose to think of the situation differently. What will you tell yourself that will be more helpful?

If the emotional trigger is something that cannot be avoided, you will be able to put a plan into place before you next encounter it. With practice, your old automatic reaction will subside and you will find it easier to choose how to respond. The key to this is repetition.

If you stuck in a cycle of emotional eating, bingeing or yo-yo dieting and need to make peace with your body and build a happy relationship with food, come and join us in the FOOD FREEDOM COLLECTIVE, Facebook community. This is a safe place where you can question, share, learn + feel supported without judgement, comparison and shame. I share tips, simple recipe, meal, and snack ideas along with strategies, motivation and supportive practices within the group 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.

You won't want to miss out on this tasty winter warmer

This makes the perfect meal, now that the weather has turned and we all need to feel comforted along side consuming foods that will support our immune system. This delicious recipe is from my soon-to-launch online programme The Food Freedom Method designed to help you overcome emotional eating, bingeing and yo-yo dieting for good.

RED THAI NOODLE BOWL – chicken and meat free version!

Ingredients:

• 2 tbsp coconut oil

• 2 garlic cloves, chopped

• 1 tbsp fresh ginger, grated

• 3 tbsp Thai red curry paste

• 200g boneless chicken breast/thigh, sliced or tofu cubed

• 400ml chicken or vegetable stock

• 2 tbsp fish sauce

• 400ml coconut milk

• 100g wholegrain noodles ( such as the Udon buckwheat or Clearspring brown rice noodles

• 1 lime, juiced

• Garnish with sliced red onion, sliced red chilli and coriander

NOTE

*To make a meat free version, replace the chicken with a packet of organic tofu (cubed) and replace the chicken stock with vegetable stock

*To pack in a greater nutrient punch, add in any leafy greens or colourful veg you have to hand  when adding the chicken or tofu

METHOD

1. In a large pan, heat the oil, garlic, ginger, and Thai red curry paste. Fry for 2—3 mins, until fragrant.

2. Add the chicken and cook for a couple of minutes, just until the chicken turns opaque.

3. Add the chicken stock, fish sauce, and coconut milk. Bring to a boil. At this point, taste the broth for salt and adjust seasoning accordingly.

4. Pour the boiling soup over the noodles in your serving bowls, add a squeeze of lime juice and your garnishes, and serve. The noodles will be ready to eat in a couple of minutes.

If you would like to find out more about the Food Freedom Method on line programme and you are ready to transform your life, join the waiting list to gain access to the special, one-time only launch price

How to watch ‘Bake Off’ and prevent a binge!

The new series of The Great British Bake Off kicked off recently and coincidentally triggered a conversation initiated by a number of my clients during their sessions. It began with ‘I watched bake off this week and……’

(Now for the sake of full disclosure, I want to add that a vast majority of my clients come to me for help with emotional eating, bingeing and overeating.)

So it got me thinking; what impact do entertainment based baking programmes such as Bake Off have on these very people who struggle with emotional eating? Is watching a programme about baking, really likely lead to a binge?

If emotional eating is something you struggle with, would you change the channel and never watch a baking programme again? If friends and family are watching, would you lock yourself away? Or would you indulge in the programme (and some cake) and then feel bad about it afterwards? Perhaps for you this wouldn’t be a cue to unhelpful eating behaviour at all.

On the surface this may look like a trivial dilemma to some, but for many women battling with their relationship with food, it could be a potential trigger they need support with.

So what did my clients do?

One of my clients, who has been working so hard on behaviour change, did watch the programme in the evening when historically a binge would have happened. She was overjoyed when telling me that she ate balanced meal and felt satiated and didn’t binge later in the evening. This was a great milestone for her. We have been working on regulating her blood sugar so that she is less likely to crave. Addressing her ‘all or nothing thoughts’, is also now beginning to pay off.

Another client decided that she would like to bake something to share with her flat mates and enjoy the programme with them. Here we discussed her mindset around this. For her, eating this piece of cake mindfully, slowly, chewing well and savouring its deliciousness was the way to go.

my advice to you

The answer is not clean cut. Firstly it depends where you are on your journey. Where that journey begins depends to some extent on the history of your relationship with food.

One thing I can tell you for sure is that food restriction does not work. This is far more likely to result in a binge at some point. The intense cravings may lead to one piece of cake consumed at great speed, in secret, mindlessly, perhaps standing up. You won’t have taken enjoyment from it, your stress response will have been triggered, and one piece will lead to two, three or more. It’s likely that automatic negative thoughts such as ‘I’ve blown it’, will prolong your ‘fight or flight’ response. Your digestive function will now be reduced affecting the way you metabolise your food i.e. how you burn your energy.

So you could try this; Watch Bake Off, then, if you would like a piece of cake, chose to have it, if you are able to eat it mindfully. Take some deep breaths, perhaps serve it on some lovely crockery, take very small mouthfuls, chew it well and savour the flavour. Finally, ensure the thoughts about yourself that follow are kind and compassionate.

If you are struggling to overcome emotional eating, binging or overeating, I want you to know you are not alone. I work with people just like you who need a new approach to gaining balance and moderation in their life. I will help you to take back control without feeling deprived or hungry.

I developed The Food Freedom Method online coaching programme, after working with hundreds of women who shared your pain. It looks at how, what and why you eat, incorporating nutritional therapy, coaching and the psychology of emotional eating.

My proven 8 step method will coach you through the process giving you all the tools you need to finally overcome the cycle of overeating and dieting. It will help you shed the layers of shame and guilt and be able to accept yourself. You will discover how to make sense of what your brain and body are going through, feel supported and empowered.

If you are ready to transform your life, join the waiting list to gain access to the special, one-time only launch price and find out more

5 things you need to do to reduce hunger cravings

Our bodies produce a host of hormones- a number of these play role in hunger, fullness and satiety. I’d like to introduce you to ghrehlin, the hunger hormone, which controls appetite, food intake and (combined with growth hormone), fat storage. 

The process begins when the cells in our stomach stimulate the release of ghrelin. This sends signals to our brain telling our bodies it’s time to eat.  The more ghrelin in the bloodstream, the bigger the appetite and the more food you’ll eat.  After eating, ghrelin levels are decreased as we’re satiated, and they don’t rise again until your body starts looking for more energy. 

If you’re trying to lose weight, you might be thinking you need to keep your levels as low as possible. But do bear in mind as with all hormones, ghrelin is there to do a specific job in the body.  If we weren’t ever hungry, we wouldn’t know when we’re low on nourishment and certainly wouldn’t be able to take any joy from the food we eat.

We can run in to trouble however, when the intricate balance of hormones becomes out of sync. Our diet and lifestyle choices have a significant impact on this.  That doesn’t mean jumping to calorie restriction. This will only increase your ghrelin levels, potentially leading to overeating and storage of fat. 

Interestingly, research has shown that individuals who are overweight have lower fasting levels of ghrelin. This suggests that overeating can decrease sensitivity to the hormone and that over time it is possible to lose this essential control mechanism. This is just one of the reasons why it can be so difficult to overcome emotional eating, binging and yo-yo dieting.

Here are my top tips to help you master your cravings and keep your hunger hormone in check:

1. Eat a diet rich in fibre from fruit and vegetables, legumes and wholegrains

Fibre slows down our digestion whilst also keeping our gut bacteria diverse and healthy.  Foods high in fibre give you a better bang for your buck when it comes to nutrient dense food per caloric intake. 

2. Limit intake of high GL carbohydrates and processed foods high in sugar and artificial sweeteners.  

Refined and processed foods are low in nutrients and will spiking your blood sugar for a short period, sending your hunger and energy levels on a rollercoaster. They trigger release of dopamine, the neurotransmitter associated with reward. We start to associate that short lived high with reward as opposed to the feeling of being nourished and satiated.   

3. Eat protein with every meal

Incorporating a portion of animal or vegetable protein into each meal (oily fish, beans and pulses organic eggs, poultry meat or tofu) will slow gastric emptying, keeping you fuller for longer.  It will also blunt the insulin spike you get from eating a carbohydrate based meal, preventing the sugar cravings which inevitably follow that initial sugar high. 

4. Reduce stress

Studies in animals have shown that exposure to chronic stress increases circulating ghrelin and growth hormone levels (Massachusettes Institute of Technology, 2013).  It also interacts with the brain’s reward pathways to increase food intake, creating a vicious cycle where we begin to see food as a comfort during times of stress and anxiety.  Incorporate yoga, meditation or breathing into your daily routine, get out for a walk or run in nature, find something that works for you to allow you to live (and eat) more mindfully.

5. Sleep well

Sleep deprivation has been associated with an increase in ghrelin levels, appetite and hunger comparative to sleeping for longer periods.  Aim for 7-9 hours per night, practice good sleep hygiene by limiting screen time, avoiding heavy meals, caffeine and alcohol before bed, and try to stick to regular sleep and waking up times to regulate the circadian rhythm. 

If you’re looking for support with emotional eating, incorporating these diet and lifestyle changes would be a great place to start.  It’s important to remember however, that ghrelin is only one of many factors impacting your eating behaviour .

Many women who come to me for help with bingeing and emotional eating feel guilty and blame themselves. Living in a weight obsessed society, they feel a failure being unable to conform to societies expectations. They carry shame and guilt as their headspace is constantly taken up with thoughts about food, their weight or appearance.

If this is your struggle, I want you to know you are not alone. I work with people just like you who need a new approach to gaining balance and moderation in their life. I will help you to take back control without feeling deprived or hungry.

I developed The Food Freedom Method online coaching programme, after working with hundreds of women who shared your pain. It looks at how, what and why you eat, incorporating nutritional therapy, coaching and the psychology of emotional eating.

My proven 8 step method will coach you through the process giving you all the tools you need to finally overcome the cycle of overeating and dieting. It will help you shed the layers of shame and guilt and be able to accept yourself. You will discover how to make sense of what your brain and body are going through, feel supported and empowered.

If you are ready to transform your life, join the waiting list to gain access to the special, one-time only launch price and find out more

References

Massachusetts Institute of Technology. "Ghrelin, a stress-induced hormone, primes the brain for PTSD." ScienceDaily. ScienceDaily, 15 October 2013. <www.sciencedaily.com/releases/2013/10/131015191405.htm>.

What you need to know about nutrients and binge eating

Many of my clients battle with emotional eating and bingeing - unbeknownst to them, common nutrient deficiencies may well be part of the picture. A recent study has confirmed what I regularly see in clinic; It is extremely common for women of all ages in the UK to have insufficient (if not deficient) levels of a number of key nutrients.

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. 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 that 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 within my Food Freedom one to one programmes using my integrated approach with transformative results.

I have since created, tested and trialled the Food freedom Method on line coaching programme which addresses all the components of my one to one work. I’m excited to be launching the new programme very soon to enable me to help more women across the world overcome this very real struggle.

If you are ready to transform your life, join the waiting list to gain access to the special, one-time only launch price and find out more

Struggle with compulsive eating? What you need to know about hyper-palatable foods

Ever tried to eat a crisp and stop at one? Like many processed foods, crisps contain a combination of carbohydrates, unhealthy fats, salt and often sugar 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.

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.

I would forgive you for thinking foods labelled low or reduced sugar, fat or salt would not qualify in this rather special food category. However, the same study found that 49% of such foods 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 your struggle, I want you to know you are not alone. I work with people just like you, who need a new approach to gaining balance and moderation in their life. I will help you to take back control without feeling deprived or hungry.

I developed The Food Freedom Method online coaching programme, after working with hundreds of women who shared your pain. It looks at how, what and why you eat, incorporating nutritional therapy, coaching and the psychology of emotional eating.

My proven 8 step method will coach you through the process giving you all the tools you need to finally overcome the cycle of overeating and dieting. It will help you shed the layers of shame and guilt and be able to accept yourself. You will discover how to make sense of what your brain and body are going through, feel supported and empowered.

If you are ready to transform your life, join the waiting list to gain access to the special, one-time only launch price and find out more