Mood Food- The Nutrient Connection

There's an unquestionable relationship between how and what we eat and our mood. This connection can manifest in various ways; It may be that low mood or anxiety leads you to a sense of needing to control your food intake or feeling completely out of control around food. On the flip side, chaotic eating may lead to nutrient insufficiencies that influence your brain health and the production of brain chemicals and hormones that play a role in your mood.

It’s important to understand the role of specific nutrients in maintaining optimal mental well-being. Just as a well-tuned engine requires the right fuel, your brain and body relies on essential vitamins, minerals, amino acids, and fats to regulate your brain chemicals (known as neurotransmitters) and hormones that impact your mood.

Let's take a look at some of these nutrients and discover where you can find them in your diet:

Amino Acids for a Balanced Mood

Amino acids are the building blocks of proteins, and they play a critical role in the production of neurotransmitters, which are chemical messengers that transmit signals between nerve cells in the brain. Several amino acids are involved in the synthesis of neurotransmitters.

Here are some key amino acids and their roles:

Tryptophan is a precursor to serotonin, a neurotransmitter associated with mood regulation, sleep, and appetite control.

Tyrosine is a precursor to both dopamine and norepinephrine. Dopamine plays a role in pleasure, reward, and motivation, while norepinephrine is involved in the body's stress response and arousal.

Phenylalanine is another precursor to dopamine and norepinephrine. It is converted into tyrosine, which is then used to produce these neurotransmitters.

Glutamine s an important precursor for GABA, a neurotransmitter that has inhibitory effects on the brain. GABA is involved in reducing anxiety and promoting relaxation.

These amino acids can be found in a variety of protein-rich foods, including meats, dairy products, eggs, soy, nuts, seeds, and some vegetables.

Micro nutrients

B vitamins are a diverse group, some of which have a unique role in maintaining our mental well-being.

Vitamin B6 (Pyridoxine)is involved in the metabolism of oestrogen and progesterone and can help maintain hormonal balance.

Found in: Chickpeas, bananas, poultry, fortified cereals. Role: Essential for converting the amino acid tryptophan into serotonin, a neurotransmitter that contributes to feelings of happiness and well-being

Vitamin B9 (Folate or Folic Acid) supports the production of dopamine and serotonin, which are crucial for mood regulation.

Found in: Leafy greens, legumes, citrus fruits, fortified grains.

Vitamin B12 (Cobalamin) maintains nerve cell integrity and aids in neurotransmitter production.

Found in: Animal products (meat, fish, dairy)

Vitamin D, often known as the sunshine vitamin because we receive most of our intake from sunlight exposure. Regulates mood and may help prevent mood disorders like depression.

Found in: Fatty fish (salmon, mackerel), eggs fortified dairy products

Magnesium  activates enzymes involved in neurotransmitter synthesis, potentially improving mood. Magnesium plays a role in hormonal balance and can support the production of progesterone.

Found in: Nuts, seeds, leafy greens, whole grains.

Zinc supports neurotransmitter function, including serotonin and is involved in the synthesis and regulation of hormones, including progesterone.

Found in: Meat, seafood, nuts, legumes.

Iron is essential for the production of dopamine and other mood-regulating neurotransmitters. (too much of this can however have a negative effect and important not to take supplements without first checking serum levels.)

Found in: Red meat, poultry, beans, fortified cereals.

Selenium acts as an antioxidant and may influence mood regulation. It is also  important for thyroid function, and imbalances in thyroid hormones can affect mood and oestrogen levels.

Found in: Brazil nuts, seafood, whole grains.

Omega 3 fats are critical for brain health. They play a role in the formation of cell membranes and neurotransmitter function, affecting mood regulation. EPA + DHA forms of omega 3 fats, are involved in regulating the release of neurotransmitters and hormones that affect mood, including serotonin and cortisol.

Found in - Fatty fish (salmon, mackerel, sardines), flaxseeds, chia seeds, walnuts.

My take home message is to avoid obsessing over individual nutrients but instead think about what you can add in to build a balanced, varied diet. You may be fearful of carbs or fats for example and as a result be missing out on key nutrients that will help you feel better and bring a greater sense of feeling in control around your eating.

 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, Facebook community- a safe place where you can 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 and your body 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 think you may need one to one support book in a complimentary call HERE

to see how I can help .

I take on a small number of clients each month to help them find food and body freedom and reclaim their life

The One Question that Will Empower You to Change the Way You Eat and Think about Food

If you're caught in the relentless cycle of dieting, restriction, bingeing or emotional eating and battling with your body, there's a fundamental question that holds the power to ignite change in your life. There follows a set of questions that go deeper than your immediate ‘wants’ and taps into the core of why you really want to create change.

Why do you want to create change?

When I first ask this question, the answers often revolve around familiar themes: "I want to lose weight," "I want to be healthy," or "I want to lose weight to become healthier." But what I really want to understand is, "Why do you want to lose weight?"

When you peel away the layers of your motivations and delve deeper, you will be able to uncover your more profound and authentic why. The surface-level motivations may include wanting to fit into a certain dress size or to please societal expectations, but the true motivations that drive us to change usually go far beyond the number on the scales.

Discovering Your Real ‘Why’

Is it about your health?

If health is what you are seeking it is possible for many people to improve their wellbeing without shrinking their body. Healthful behaviours such as eating in a balanced way, improving sleep, reducing stress and gently moving your body will all help to create physiological change within the body without the need to shed pounds. Contrary to popular belief, being in a smaller body doesn't automatically equate to better health. I have worked with many individuals in lower BMI ranges who profoundly struggle with their health. Many of them experience exhaustion, low mood and a range of health issues, including hormonal imbalances, skin problems, digestive issues, and thinning hair, among others.

Happiness?

Many people ultimately seek change because they believe it will make them happier. They hope that by shedding pounds, they'll find contentment. But, just think back for a moment: have you ever been slimmer than you are now? Were you happier then? For some, the answer is no. It was never about the weight; it was about finding happiness.

What Else Was Happening?

If you think back to a time when you were in a smaller body, and you believed you were happier, what else was going on in your life then? Did you have a great job, loads of energy, or a thriving relationship? Often, it's these factors, not the weight itself, that contributed to you feeling good about yourself.

Your authentic motivations?

Consider what you genuinely want in life. Is it happiness, calmness and liberty around food, boundless energy, a sense of worthiness, freedom from judgment, or the mental space to pursue your passions? If so, that is your true ‘why’

Re-evaluating your eating behaviour

Armed with this understanding, you might question whether dieting, control, and restriction align with what you truly want. Will they lead you to your authentic why, or are there more effective ways to achieve what you really want?

And while you question this always bear in mind, without changing anything, there won't be any change to your outcome

 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, Facebook community- a safe place where you can 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 and your body 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!

Navigating Your Relationship with Food & Your Body During the Perimenopause

I’m excited to share that I have been asked to be one of the featured writers for this fantastic book ‘The Aargh to Zen of Perimenopause: The Essential Guide to Navigating Perimenopause Your Way’

My chapter is about how to navigate your relationship with food and your body through the perimenopause. This is a subject close to my heart because for countless women, the menopause transition is a pivotal time when challenges around food and body image resurface or worsen. For others, this life stage marks the beginning of these difficulties.

Research indicates that the vast majority of women over 50 are dissatisfied with their body size and shape. The stats also tell us that one in five women have experienced an eating disorder by their 40’s.

As an Emotional and Disordered Eating Specialist I see how many women share these challenges during this life stage which impacts all other areas of their lives.

This dip-in-and-learn-what-you-need book is designed to support you throughout your menopause transition, with vast amounts of expert advice and easily actionable hints and tips, as well as journaling pages so you can solidify what you’ve learnt.

The book will be published on 2nd October. Register HERE to be notified when it is available

The launch will be accompanied by a mini summit in the Facebook group “Perimenopause Hub - Epic Action Takers” in the week of 2nd to 6th October, so make sure to join us.

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 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 and your body 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!

The Unseen Consequences of Dieting

Chronic dieting comes at a high cost, affecting various aspects of our lives, from our physical health to our mental well-being and social connections. Here's a condensed overview of the unseen consequences - watch the video or the blog below:

Physiological Impact:

• Metabolism Problems: Chronic dieting slows down your metabolism, giving you the opposite outcome of why youre dieting in the first place

• Sugar Cravings: Restrictive diets intensify sugar cravings,, making it harder to eat in a balanced way

• Appetite Disconnection: Chronic dieting severs the connection with natural appetite signals, causing confusion about hunger and fullness.

• Fatigue: Low energy is common even after a good night's sleep.

• Other Health Issues: Calorie-focused or food group-restrictive diets can lead to hair loss and irregular menstrual cycles due to nutrient deficiencies. or insufficient food intake

Psychological Toll:

• Food Obsession: Chronic dieters fixate on food, perpetually thinking about what they can or can't eat.

• Counting Madness: Counting calories, points, carbs, or weighing food becomes an exhausting and obsessive routine.

• All-or-Nothing Thinking: Chronic dieters adopt a mindset of perfection or failure.- there’s nothing inbetween!

• Guilt and Shame: A burden of guilt and shame accompanies their complex relationship with food.

• Fear of Hunger or Feeling Full: A fear of hunger or inability to control fullness emerges.

• Mood Swings: Extreme diets lead to mood swings affecting not just the individual but also those around them.

• Loss of Self-Trust: Loss of belief in yourself and your capabilities is common

• Psychological Food Rules: Strange food rules and rigid eating patterns lead to disordered eating behaviour

Behavioural Consequences:

• All-or-Nothing Behavior: Breaking diet rules often results in ‘Ive blown it’ so I might as well carry on ‘behaviour and then food restriction the next day

• Skipping Meals: Chronic dieters may skip meals even when hungry to adhere to strict diet plans.

• Eating More in Response to Stress: Emotional eating becomes a coping mechanism for managing stress and negative emotions.

• Compulsive Exercise: Physical activity becomes a way for compensating for calories eaten rather than as a source of joy, health, and well-being.

• Binge Eating Behaviour: Restrictive diets frequently lead to binge eating as the body ‘s in built survival mechanisms increase appetite hormones and cravings

Social Impacts:

• Isolation: Chronic dieters find it challenging to share meals with others, often eating differently or avoiding social occasions involving food.

• Judgment and Comparison: Constantly comparing and judging others' food choices becomes a common practice.

• Perceived Judgment: Individuals feel like others scrutinise their food choices, body, or eating habits.

• Avoiding Social Occasions: Fear of food-related discomfort or anxiety about what to eat can result in cancelled plans and social isolation.

• Relationship Strain: Beliefs about food and self-worth can strain relationships and friendships

• Impact on Children: Children often pick up on disordered eating behaviour, potentially affecting their own relationship with food.

  
  You may be able to resonate with many of the areas mentioned and perhaps feel a signigicant amount of fear about breaking free from dieting and restriction. But the good news is that there is a way to build a happy relationship with food. Don't hesitate to reach out for support and book in a complimentary call HERE to find out how I can help.

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

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

What Are Continuous Glucose Monitors?

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

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

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

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

Here are some important points to consider:

Unhealthy Obsession:

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

One-Dimensional Approach:

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

The Role of Insulin:

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

Other Factors Influence Blood Sugar:

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

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

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

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

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

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

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

Begin Healing your Relationship with Food with These 4 Steps

Whether you're a lifelong dieter, a binge eater, or someone who struggles with food-related guilt and shame, I’ve created something that can help you.

I have drawn on a decade’s experience on working with people who struggle with bingeing, emotional eating or eating disorders, to provide you with four actionable steps that you can begin to implement today.

This guide ‘Breaking the Cycle – your first steps to healing your relationship with food’ is an essential resource for anyone who suffers from emotional or disordered eating

The impact of stress on your body & 5 ways to restore balance

In today's fast-paced world, stress is a common companion in our daily lives. From work pressure to family issues, stress affects us in various ways, and its impact on the body goes beyond emotional health. Below, I’m exploring how underlying stress will impact you physically and discuss effective ways to help restore balance.

The Physiological Effects of Stress

Stress triggers the body's natural "fight or flight" response, a mechanism that was crucial for survival in ancient times. However, in our modern lives, stress has taken on different forms, often relentless and underlying affecting us different ways. When we experience stress, our body releases stress hormones such as cortisol, which prepares us for action.

However, today's stressors often don't require physical action, like running or fighting, but your body will respond in the same way, releasing glucose from your liver for fast energy. If this glucose isn't used, it may ends up being stored as fat, typically around the middle. Chronically high cortisol levels could also lead to insulin resistance due to these mechanisms at play. Moreover, stress diverts energy away from our digestive system – as who needs to be eating when they are running away from that tiger! ( or so the body thinks). This often leads to digestive distress such as bloating and gas.

Understanding the Vagus Nerve

To combat the negative effects of stress, you need to activate your parasympathetic nervous system, also known as the "rest and digest" mode. You can do this by stimulating your vagus nerve- the longest cranial nerve that connects your brain to various organs, including the gut. When the vagus nerve is activated, it triggers a relaxation response, calming our heart rate, breathing, and overall nervous system.

Techniques to Stimulate the Vagus Nerve

Deep Breathing: Practice deep breathing exercises, inhaling slowly through the nose and exhaling through the nose. Focus on the temperature of the air as you breathe in and out. Counting your breaths and increasing the duration of inhalation and exhalation can be helpful.

Meditation: Engage in regular meditation or guided meditation sessions to quiet the mind and promote relaxation.

Singing, Humming, and Gargling: Activities that involve using your vocal cords, like singing, humming, or gargling, can stimulate the vagus nerve effectively.

Reflexology and Enjoyable Exercises: Consider reflexology or exercises that you genuinely enjoy, as they can also have a positive impact on vagal tone.

Laughter: Natural laughter is a powerful way to stimulate the vagus nerve and promote relaxation.

Mindful Eating and Stress Reduction

Incorporating mindfulness into eating habits can also help manage stress and support digestion. When stressed, try to step away from screens and distractions before meals. Take a few deep breaths to calm the nervous system before eating. As you eat, practice mindful eating, savouring the taste, texture, and aroma of your food. This approach can encourage your body to focus on digestion, enhancing the assimilation of the nutrients from your food.

 Embracing these practices can help you to navigate the challenges of daily life with greater resilience,  helping to optimise both your emotional and physical wellbeing

P.S

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

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

💠You are on and off diets all the time

💠You find yourself binge eating

💠You are an ‘emotional eater’

💠You restrict food in order to lose weight

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

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

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

How Body Shame Shapes Your Eating Behaviour

Most of the people I work with share a profound dissatisfaction with their body. Overwhelmed by shame and the fear of judgment from others, they find no respite from their endless ruminations about their appearance. These relentless thoughts permeate their every moment, casting a shadow over their relationships, mood, and overall existence.

When women approach me for help, more-often-than-not, their priority is to lose weight. They would finally be happy if they could reclaim their body shape, fit in to societal norms of the ideal body size and no longer be judged.

But as we begin to dig deeper, we need to address the root cause of their eating behaviour. Why they have low self-worth and the only value they place on themselves is their dress size or the number on the scales. Going on the next diet will not address their body image issues or eating habits. The two are just not compatible.

Towards the end of our first conversation, (I always offer a complimentary call to check we are the right fit.) I often ask how it would feel to overcome their eating behaviour and the relentless cycle they are in. There is always a pause and a deep breath before the same word is uttered ‘freedom.’

You might not have an eating disorder. And yes body image issues are prevalent amoung people with diagnosed eating disorders. But for so many others who are not ‘normal eaters’ this is their reality too.  Is this yours?

So why does your body image effect how you eat?

Let’s look at an example. You are out with a group of friends and you begin to compare yourself to them. I’m much bigger than everyone, I feel fat and ugly next to them. Why are they all so thin and I’m not? -you get the gist. The next thing that happens is that you feel worthless, a failure, bad. This can go 2 ways – you decide to go on a restrictive diet that day (which inevitably leads to a binge at some point) or you go straight to the ‘f*ck it switch’ – well I’ll never be like them so I may as well just go for it – that may turn into days of bingeing. This all comes back to how you feel about yourself.

Perhaps this resonates with you. Maybe you worry about everything that enters your mouth, are in a perpetual cycle of yo-yo dieting or find yourself in trance like binge eating episodes. Maybe you battle with these thoughts on a daily basis.

You may be puzzled to learn that body image does not automatically improve for those who lose weight, if they have not attended to negative feelings about their appearance. Often there is an initial high, but then things normalise, people stop commenting and a lower number on the scale is required to be able to feel ok about themselves.

One thing we know is that body shame and disordered eating are so intrinsically tied together. It becomes implausible to truly free your mind and move forward and create everlasting change if both are not addressed.

Working on your mindset is critical. By learning to consciously observe your inner experiences without judgement is an important step. Recognising that your experiences are inner events – just thoughts and feelings rather than being evidence of the truth. If you begin to observe your habits and routines, you might be surprised to find just how much poor body image has impacted the way you lead your life.

If you are struggling with your eating and body image , don’t battle with it alone.

It is possible to find food freedom and create balance in your mind and your life.
I work with people just like you, who need a new approach to transition to a balanced approach to eating and reclaim their life

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

Unravelling the Mysteries of Appetite and Hunger

Do you struggle with varying hunger levels and sudden cravings? In this recent Facebook video, I delved in to the topic of appetite and hunger, discussing the key physiological influences at play.

Understanding these factors empowers you to make balanced choices; you can begin to unpick old unhelpful beliefs about food and dieting and start to reconnect with your appetite cues, leaving guilt and shame behind.

When it comes to influences on our appetite, there's a whole range of factors to consider. The pleasure of taste, texture, and smell can ignite our hunger and cravings. Environmental factors, such as seasonal changes, might even make us crave specific types of foods. Our surroundings and what's readily available can also influence our desires. And let's not forget the psychological and emotional side of things—stress, mood states, unmet needs—they all have their say in our hunger and appetite.

However, I’m primarily focusing on the physiological aspects here—the nitty-gritty of how our bodies signal hunger and satisfaction. Understanding the science behind it can demystify those confusing moments and empower us to make informed choices.

Let's start with the stomach. When we eat, our stomach stretches, activating receptors that send signals to our brain. Enter the chemical called CCK—a messenger that tells us we're beginning to feel satisfied, not necessarily full. Because, let's be honest, feeling full doesn't always equate to feeling satisfied. Our gut produces other fascinating peptides that contribute to this process too.

Now, let's meet the hormones—leptin and ghrelin. Leptin, the appetite hormone, helps us recognise when we're full. It's influenced by our adipose fat, playing a role in regulating hunger. On the flip side, ghrelin is the hormone that tells us we're hungry. These hormones are affected by various factors, including sleep quality. So, if you're not catching enough Z's, don't be surprised if this is heightening your hunger and cravings.

Stress—a formidable force that impacts us in countless ways—also makes an appearance in our appetite story. Glucagon surges when we're stressed, leading to a drop in blood sugar levels. In response, fats and sugars are released into the blood as an energy source. Stress can even influence our dopamine levels, adding another layer of complexity. For some, stress may lead to loss of appetite, but for many, it triggers intense cravings.

And we can’t forget oestrogen. When oestrogen levels drop—during menstruation or the menopause journey—our serotonin levels take a hit too. Serotonin, the "feel-good" brain chemical, plays a significant role in regulating mood and happiness. When oestrogen dips, it can cause unstable blood glucose levels, increased cravings, and amplified appetite. It may even contribute to impulsivity. So, if you notice intense cravings or struggle with binge eating, consider where you are in your cycle or if the perimenopause is playing a role. When endorphins, (the brain chemicals that help to improve our mood and cope with pain and stress) drop, we may also find ourselves yearning for fat and sugar.

And what about the impact of dieting itself? Believe it or not, restricting food can affect our brains. It triggers the release of neuropeptide Y (NYP), which in turn increases our cravings for carbohydrates.

However, there is good news. When we nourish our bodies with a balanced and adequate diet, we can find relief from persistent hunger and overpowering cravings. It's all about giving our bodies what they truly need. By providing an array of nutrients, we can stabilize our blood sugar levels, support serotonin production, and maintain optimal hormone balance.

P.S

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

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

💠You are on and off diets all the time

💠You find yourself binge eating

💠You are an ‘emotional eater’

💠You restrict food in order to lose weight

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

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

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

The key nutrients you need when addressing bingeing & emotional 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 neurotransmitter) 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…

The good news is that this can be addressed this by correcting any deficiencies and stabilising blood glucose to help with sugar cravings. But we cannot only focus on the ‘what’ you’re eating, eating psychology, appetite and mindset work play an important role. I have had the pleasure of working with hundreds of women using my integrated approach with transformative results.

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

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

5 Ways to Stop Tracking Calories

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

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

1. Consider the pros and cons of calorie tracking

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

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

2. Change your environment

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

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

3. Shift your focus away from calories and weight

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

4. Consider what else food provides you with

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

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

5. Work on cultivating body acceptance

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

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

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

💠You are on and off diets all the time

💠You find yourself binge eating

💠You are an ‘emotional eater’

💠You restrict food in order to lose weight

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

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

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

Ready to break free from unhelpful coping behaviours?

Habits are formed through repetition. When you repeatedly turn to an unhelpful habit to manage your emotions, it becomes deeply ingrained and challenging to break free from. As humans, we tend to resist change and prefer to stick with what's familiar because change is uncomfortable for us. However, we often become motivated to create change, when staying the same starts to become more distressing than the discomfort of making the change.

As it's Mental Health Awareness Week, I’m discussing how we form destructive behaviour patterns and steps we can take to start to dismantle them.

When coping with emotional pain such as grief, loneliness, anxiety or overwhelm, we look for something to sooth our pain. Food is often used as a comfort and this is a normal human behaviour. However, when food becomes your sole reliance for coping (or if you are restricting it for a sense of control), it poses a problem.

If you're grappling with your relationship with food, mental health, or both, it's essential to recognise that these coping habits will have developed over time because they served a purpose. In the past, they helped you navigate through emotional experiences. Back then, these behaviours were all you had to cope with those challenges.

We tend to repeat behaviours that have proven effective in the past, and over time, these patterns become automatic and embedded. However, somewhere along the way, these patterns may have become painful or challenging for you. It's critical to first understand their origin and, with a self-compassionate approach, accept them for what they were. It’s important to remember, that using food to sooth doesn't make you a bad person, a failure, or any of the self-critical labels you might apply to yourself. Once you've gained that understanding, you can begin to unravel what's keeping this pattern or habit in place.

It's possible that turning to (or restricting) food feels like the only way you know how to deal with your emotions. Maybe you haven't discovered any other strategies for coping with them yet.

Furthermore, these habits often provide immediate relief from distressing emotions an escape from reality and provide temporary solace. Have you thought about what might be more helpful for you?

Here are some useful steps:

1. Identify the habit: Notice the specific behaviour with curiosity (rather than judgment) What triggers it? what would you routinely do and when does it typically occur?

2. Notice when it is happening in the moment – awareness is key. Again, without judgement, notice your automatic response to the trigger and kindly give yourself a moment to pause and take some deep breaths.

3. Observe bodily sensations, feelings and thoughts- Accept that you are having an emotional experience and notice any physical signs such as your heart beating faster, sweating. Continue to take deep breaths.

4. Proceed with an alternative more helpful next step. This is different for everyone – it might be a body scan, guided relaxation, Epsom salt bath, listening to your favourite music or taking a walk.

5. Keep practicing – avoid fretting if you don’t catch yourself every time. Creating a new automatic habit takes practice and repetition.

Doing things to help lift your mood including balanced eating, making time for sleep and movement can all help you with emotional resilience. Take a look at my Mood breakthrough guide to help you take some first steps towards this.

You can download this HERE.

How Food Companies Manipulate Your Eating Habits

Your eating habits are influenced by various factors, and one of them could be your inclination towards processed foods. The food industry has mastered the art of targeting our brain's reward system, which could explain why you may feel addicted to these types of foods. However, this doesn't necessarily mean that you are truly addicted. In this week's blog, I delve into the ways the food industry impacts our brain reward circuitry and explore why it doesn’t have to be this way.

Biscuits, chocolate bars, pretzels and pringles, like many ultra processed foods contain a combination of refined carbohydrates, the unhelpful fats, sugar and salt that affect our brain-reward circuitry. They overpower our appetite signals that tell us when we’re full.

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

Professor Fazzino and his team conducted a study that found that food companies have well designed formulas for foods to increase the amount we eat. The scientists believe they can activate our brain neuro-circuits in a similar way to cocaine. The researchers also discovered that these foods may have the ability to overcome our satiety and fullness signals that tell us when to stop eating. The same study found that 49% of foods labelled low or reduced sugar, fat or salt also met the criteria. Understandably it feels almost impossible for most to navigate the food isles and avoid these brain-hacking food products.

Most people I who come to me for help with overcoming compulsive and emotional eating feel guilty and blame themselves for having no will power, failing at diets and not being ‘good’ enough.

However, this 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. Our food choices are influenced by a complex interplay of biological, psychological, and social factors.

If this is something you struggle with, it’s important to acknowledge that just because you find these foods addictive (as they have been designed to be), it doesn’t mean that you are a sugar or junk food addict. It is possible to learn how to eat these foods as part of a balanced diet without feeling out of control around them. Part of the problem is that you are likely to spend much of the time either in your head in conflict with yourself or physically trying to restrict these foods. This is when they become ever more powerful and alluring.

But you are not alone in this struggle, and there is no shame in seeking help. Taking the first step towards overcoming your eating behaviours is a brave and empowering decision.

If you are feeling stuck in a rut and it’s impacting your life, book in a complimentary call with me to see how I can help to support you to overcome your challenges with food for good.

Do 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

Sleep or Snack? How Your Sleep Patterns Affect Your Food Choices

Sleep and eating are two essential components of self-care, and they are closely interconnected. The quality and quantity of your sleep can affect your appetite and food choices, while the food you eat can impact the quality of your sleep. In this week’s blog I’m exploring this relationship in more detail and providing some tips for improving both your sleep and eating habits.

How Sleep Affects Eating

Sleep is crucial for regulating the hormones that control hunger and satiety. When you don't get enough sleep, your body produces more ghrelin, the hormone that stimulates hunger, and less leptin, the hormone that signals when you are full. This hormonal imbalance can lead to overeating and cravings for the less helpful foods.

In addition to affecting appetite hormones, lack of sleep can also affect the prefrontal cortex, the part of the brain responsible for decision-making and impulse control. The lower brain is responsible for primal instincts and the habitual drive to seek pleasure and avoid pain When you're tired, you're more likely to make impulsive food choices and opt for options more likely to give you immediate but short-lived pleasure and energy.

 How Eating Affects Sleep

What you eat and when you eat can also affect your sleep. Certain foods, such as those high in sugar and caffeine, can disrupt sleep patterns and make it harder to fall asleep.

Eating a heavy meal close to bedtime can also make it harder to fall asleep because your body is still digesting the food. Instead, aim to eat your last meal at least two to three hours before bedtime. It’s also important to eat enough during the day and balance your meals with protein, natural fats, a variety of vegetables and slow releasing carbohydrates to help regulate your blood glucose.

To improve your sleep and help your eating behaviour, consider the following tips:

• Stick to a consistent sleep schedule. Try to go to bed and wake up at the same time every day, even on weekends.

• Create a relaxing bedtime routine. Take a warm bath, read a book, or listen to calming music before bedtime to help your body and mind relax. (avoid your phone or any screen time before bed

• Get outside to expose your eyes to morning light soon after you wake and dim the lights at least an hour before bed.

• Avoid caffeine and alcohol before bedtime. Both can interfere with sleep patterns and cause you to wake up during the night.

• Try to balance your meals to regulate your blood glucose and eat enough during the day!

By paying attention to your sleep and making small changes where necessary, you can improve your chances of making more helpful food choices the next day. But it is also important to approach this with self-compassion and without obsessing about it as this is likely to create stress which (you guessed it) will impact your sleep and eating behaviours!

I discussed this very topic in the Food Freedom Collective video this week you can check it out by joining the free group HERE

 The Food Freedom Collective community is 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

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

Overcoming binge eating, low self-esteem and body loathing - Jody’s story

Jody came to me for help to rebuild her relationship with food, having particularly struggled during the lockdown with binge eating and low self-esteem. Coming out of the pandemic, she was extremely self-conscious, avoiding social events and exercise because of the shame she felt about her body. Jody was a self-confessed people pleaser never wanting to be ‘a nuisance or ‘make a fuss’. This was impacting all aspects of her life and she desperately wanted to create change but didn’t know where to start as she explained below.

“I have had periods of binge eating on and off for the last 10 years but during and following the Covid pandemic I hit my lowest point ever. I had tried regular therapy over the years and that had helped in some respects, but really needed something more. I was so pleased to find Marcelle but right after signing up and before getting started I did feel a bit hesitant as this felt like my last chance to “fix” myself.”

We worked on bringing regularity to Jody’s meals, enjoyment of food and mindful eating in addition to a great deal of work on body image and particularly building self esteem and assertion. Jody soon realised that she has the right to be heard, seen and understood which was especially impactful. Part way through the programme, she realised she was no longer binge eating and began to push herself out of her comfort zone when it came to physical activity and going out socially. This is what she had to say:

“Marcelle has been so lovely to work with -always so understanding and non-judgmental. It was such a relief to hear that I’m not the only person struggling with the things I struggle with, and to have learned so many techniques to help improve things.  I have never been a confident person and Marcelle has helped me to be more accepting of myself, and that’s been the starting point for making positive change. Marcelle is so supportive and understanding and has really made a difference to my life. I will be forever grateful for her help and guidance.”

When it comes to emotional eating and bingeing, there is always far more to it than the food you eat. Each and every client I work with is unique but share many of the same challenges. If this is something you are struggling with, please know there is hope -it is possible to overcome your difficulties and reclaim your life

AND WHERE CAN YOU START? 

If perpetual dieting has left you in a muddle about food and eating, and you feel overwhelmed anxious and confused about what, how much and when to eat then have a read of my free resource ‘What the Diet Industry Doesn’t Want You to Know

Emotional eater? Here’s why dieting is not the answer

As someone who works with women who consider themselves to be emotional eaters, I’m asked this question ALL the time. But what defines an emotional eater? And will dieting stop it in it’s tracks?

To some extent we all emotionally eat. During celebrations we might eat some delicious cake when we’re not hungry. Perhaps because it’s a happy event, to be social, connect with people, take joy from the whole experience. It might not have been a conscious decision to eat the cake.

Often, emotional eating isn’t a problem that needs solving. Sometimes we do eat for comfort when we are feeling sad, angry stressed or alone. It is a coping mechanism we can turn to for a sense of solace. Comfort is after all defined as ‘a state of physical ease and freedom from pain or constraint’.

However, emotional eating can be complex. When it becomes our ONLY mechanism for soothing ourselves, and leads to anxiety, obsession, and overwhelm, emotional eating is no longer our friend.

The difficulties occur when it becomes a never-ending cycle, channelling feelings of guilt and shame. Often ‘all or nothing’ thinking is at the heart of this cycle - ever said to yourself “I’ve blown it today so I may as well just carry on”?

Many women battle with this for years of their life and repeatedly turn to dieting to put a stop to it. If this resonates – let me ask you this, is dieting the solution to your emotional eating or the solution to the feelings of contempt you have for your own body?

The problem is that dieting (AKA food restriction) often plays a role in emotional eating or bingeing. The scientific literature explains that there are several complex mechanisms and research is still ongoing. Put simply we know that dieting often leads to food obsession, hunger and intense cravings. Perhaps you are burdened with those relentless thoughts 24/7, that hijack your headspace on a daily basis? Dieting is not the solution but the fuel to the fire.

SO WHAT IS THE ANSWER?

• Learning to be able to clear your head of diet thinking and cultivate a new mindset; giving yourself the permission to eat what you love without feeling out of control.

• Learning to eat in a way that helps you to feel satisfied so that you no longer have cravings

• Learning to reconnect with your body and know when to start and stop eating

• Learning to acknowledge your emotions, not push them away and find other, more helpful coping mechanisms.

AND WHERE CAN YOU START? 

If perpetual dieting has left you in a muddle about food and eating, and you feel overwhelmed anxious and confused about what, how much and when to eat then have a read of my free resource ‘What the Diet Industry Doesn’t Want You to Know’

You can download this HERE to support you on your journey to dismantle your diet mindset and begin the process of breaking free from dieting, binge eating or emotional eating.

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.

Body image and dieting – why changing your mindset is more effective than changing your body

If you are unhappy with your appearance, weight or body shape the likelihood is that you’ve spent years trying to work out how to change it.

Perhaps you have been jumping from diet to diet, over exercising or have even considered surgery.

Every year millions of women diet in order to change their body. In fact at least 50% of adult women are on some kind of weight loss regime at any given time, in order to help themselves feel better about it.

For many people I work with, this has literally hijacked their life – 24 /7 thoughts about food, their weight or shape– so there’s no room for anything else.

Is this the same for you?

If this is impacting your life, I wonder if you would consider the possibility that changing the way you think about your body is the solution as opposed to the relentless focus on physically shrinking it?

Yo-yo dieting – where weight is lost and regained in a never-ending cycle, has a significant negative impact on body image. A study was conducted with 88 larger bodied women who lost an average of 23 kilos following a weight loss diet. Their body image initially improved. However, when they had regained only an average of 2 kilos a few months later, their body image deteriorated significantly. And we know that weight regain is expected in up to 95% of participants following any weight loss diet.

Yo-yo dieting of course impacts health in many ways – check out my past blog – The hidden costs of yo-yo dieting for more info on this.

If you are a compulsive dieter, it’s first important to reflect on what your motivation is for dieting. Is it for physical health and wellbeing? Or to appear more ‘attractive’ – a fat phobic fear that you will be judged for not achieving the thin body ideal. Perhaps you don’t feel like you fit in or are worthy of love and respect?

Of course, looking after your body is important for your physical and mental health but it is extremely difficult to do so consistently if you despise it.

It is a myth that losing weight is the only way to feel good about your body. By learning to respect it you will be far more likely to look after it in a sustainable way.

This is why when clients who have been dieting for years, want to improve their health, we need to move the focus away from weight loss.

Yes- this can feel scary at first.

But with the right support it is possible to move forward.

Once you begin to see and feel the true benefits – your motivation and confidence will grow. This is when I see many clients loosing excess weight as a side effect of the changes they make – it is no longer their focus but becomes possible as they begin to think differently about their body and themselves.

I’d love to guide you on that journey

If you are struggling with disordered eating and your body image, you are constantly on and off diets, or find yourself craving sugar, emotional eating or bingeing, please reach out for support.

Book in a complimentary call to see how I can help you begin your journey to food freedom and transform your life