Eating For You

Did you know that the dieting mindset could be stopping you from enjoying lasting results for your weight and health?

In this episode, for International No Diet Day, May 6th, I help you uncover whether a dieting mindset is blocking your progress and ability to sustain healthier eating.

Not sure what a dieting mindset is?

A dieting mindset refers to the thoughts, beliefs, and perceptions that remain after your dieting experiences have long past. 

Repeated failures change our way of thinking about food, exercise, and our body image. Diet culture also reinforces a diet mindset. 

The good news is, your mindset can be changed, and I share the alternative approach to eating in this episode too.

Do you find yourself saying, “My health is the most important thing to me”, but then you don’t follow through?

If yes, you are probably in the 90% of women who prioritise family and work before yourself.

In this episode, I explore the value of health and the common barriers that women face when it comes to investing in their own health and wellbeing.

I also share how you can uncover the true blocks that are keeping you stuck in an all or nothing approach to eating and health.

Are you encouraging healthy eating insanity?

Albert Einstein's definition of insanity is:  “Insanity is doing the same thing over and over again and expecting different results.”

In this episode, I share which approaches add to the insanity of eating and why.

I am sure you want a different result for your efforts and that is long term health and happiness.

So rather than do the same thing, do something different to get the result you want.

All is revealed in this short and sweet episode.

It is quite natural to eat for other reasons than hunger, but there is a tipping point when emotional eating becomes a concern.

Have you reached your tipping point?

In this episode, I explain:

• The difference between natural and unhealthy emotional eating.

• Common health and wellbeing impacts.

• An approach to transforming emotional eating habits for good.

Free resources

Do you dream of being able to sustain healthier eating for good without going on and off diets?

Then this episode will be of benefit to you.

I explore one of my favourite topics, the foundations of mindful eating.

Including:

- The origins of mindful eating

- Why it works

- The benefits

- And how to get started

Interested in the free 45-minute Foundations Mindful Eating planning call? 

Can you boost your metabolic rate?

In this episode, Angela Mills, our resident fitness expert helps bust through the myths and merits of boosting our metabolic rate.

We discuss the different lifestyle choices you can make to raise your metabolic rate, through exercise, sleep, relaxation, and your eating patterns.

Do you find it hard keeping to your weight loss goals?

Did I hear a resounding “yes”, then this episode is for you.

I am joined by our resident fitness expert, Angela Mills, for an insightful discussion about the pitfalls of setting weight loss goals.

Picking a number on the scales might even be harmful:

- Weight doesn’t equal health.

- How do you know what your weight should be? Weight for height tables and BMI are only a guide.

- Aiming for a weight often means you don’t set up eating and lifestyle routines that you can maintain.

What is natural healthy body weight?

Well it isn’t just a number on the scales, and it might not even give you the perfect body mass index (BMI).

BMI and healthy weight charts are just a guide—they are not the absolute correct targets for all of us.

Your natural healthy body weight is the weight you are at when you are eating nourishing food, and mostly eating when you are hungry and stopping before you are full.

Our weight is dependent upon our genetics and other lifestyle choices too, which I address in this episode too.

Do you feel comfortable in your own body, and confident making health decisions?

In this special episode for International Women’s Day, I am promoting inclusive wellbeing for women without the scales!

The theme for International Women’s Day 2024 is Inspire Inclusion, so in this episode I share ways to appreciate your body for its unique shape and size.

I also share the top questions that I encourage you to ask your healthcare practitioners.

To make the best decisions for your health and wellbeing, you need the facts and also the confidence to discuss what’s important to you.

Do you sometimes feel overwhelmed by your own thoughts and feelings?

And would you like to be rid of this stress?

Then this episode will be of interest to you.

Warning! Don’t listen to it while you are driving, walking, or moving!

This episode requires you to sit as I share a simple and beautiful meditation technique that the late Thich Nhat Hanh promoted.

Would you like more space in your day?

Maybe you would like to feel more calm or grounded.

In this episode, we are revisiting mindfulness and the benefits of daily practice.

I also share my three “anywhere, any time mindfulness practices” of abdominal breathing, 10 deep breaths, and mindful walking.

Take a pause so you can rebalance and re-energise yourself.

Are you afraid of failing with healthy eating?

Perhaps you have tried everything possible and not been able to stick to anything long-term.

In this episode, I jump into the fear with you and share that your worry about healthy eating failure is based on false beliefs.

What we believe, we create. 

So if you believe that you will fail, then you will.

Changing beliefs about food and ourselves is key to enjoying a healthy and sustainable way of eating.

I encourage you to celebrate Valentine’s Day by yourself, with your partner, or with friends!

In this episode, Angela Mills, our resident fitness expert, and I discuss why Valentine’s Day is worth celebrating.

But not in the traditional way!

• Celebrate it alone by participating in activities that boost your self care and self love.
• There are novel and favourite wellbeing promoting ways to share the day with a loved one or friends.
• Make this a day to refocus and reset your health and wellbeing goals.

Would you love to reclaim a natural, healthy way of eating, your health, and your sanity?

Then this episode is for you!

I delve into the research that supports mindful eating as a way to enjoy long-term results for your health.

I also share the three stages of mindful eating that we use in the Eating for You programs.

Further information and support:

Have you set goals for exercise but not been able to maintain them?

In this episode, our resident fitness expert, Angela Mills, discusses the importance of not only setting meaningful goals but also establishing exercise habits that you can maintain.

In particular, we explore:

1. Avoiding the achievement of a goal through exercise and then reverting to old ways.

1. What meaningful exercise goals might be for you.

1. Staying motivated to exercise longterm.

Consistency always wins out over big goals.

Maybe you have already forgotten your New Year’s resolutions, but you don’t have to wait until 2025 to set one that you can achieve and maintain!

In this episode, I share the common success blockers that ladies often struggle with in our community.

The three that I am exploring are:

- Having the wrong focus.

- Feeling weighed down by self doubt.

- Being unclear on your “why”.

These are things that they keep repeating without realising it.

Have you set a new year's resolution to lose weight?

Maybe this year, or in the past?

In this episode, I am going to share why your resolution may not have lasted and provide tips on what to do instead.

Even though Eating for You is a non-diet approach, I am not anti weight loss, but I know, having worked for over 30 years in health, that focusing on food and weight does not deliver lasting results.

Have you set New Year’s resolutions before?

Perhaps they never got off the ground or only lasted a few weeks.

There are many reasons why we don’t keep our resolutions, which I covered last year in episode 16.

In this episode, I share a very practical way to introduce new, healthier eating and lifestyle choices into your day.

And these changes will last!

Would you like a Christmas Day eating strategy?

That is, to enjoy your food guilt-free and without overeating!

This is totally possible.

Tune in to hear my “7 Tips to Avoid Christmas Overeating.”

What do you think when you read the words sunrise, sleep, and mindfulness?

This is not a trick question!

These are three ingredients for a happy and healthy festive season.

So in this short and sweet episode, I am encouraging you to make sure the things that make you feel balanced and calm during the silly season are in place.

Are you worried about overeating during the festive season?

If you are, you are not alone.

Summer in Australia, from December to February, is a peak time for weight gain, but this can be avoided by taking a look at your eating triggers.

In this episode, I share the top three eating triggers and tips to avoid non-hunger eating.

If you would love to learn more about avoiding Christmas weight gain, then watch our three-part free training series.

Metabolic rate is one of the topics that we all want and need to understand.

But I get quite annoyed by all of the misinformation out there about how to boost your metabolic rate.

It isn’t as though we can just push a button and get the benefits of a higher metabolic rate, so in this episode, I welcome back our fitness expert, Angela Mills.

Angela and I discuss metabolism, the types of exercise that boost your metabolic rate and why being mindful is essential in choosing the best movement for you.

Sunshine, beach walks, and relaxing by the pool!

It is possible to take a break and stay fit and active over the summer holidays, whether you are at home or travelling.

Our resident fitness expert, Angela Mills, and I discuss practical ways to enjoy the summer holidays without losing your fitness and the other health benefits of being active.

1 in 10 adults worldwide have diabetes. 

Over 90% have type 2 diabetes. 

Close to half are not yet diagnosed. 

In many cases, type 2 diabetes and its complications can be delayed or prevented by adopting 

and maintaining healthy eating and lifestyle choices. 

In this episode, I focus on type 2 diabetes and three myths that make me very cranky.

I take great pleasure in dispelling these myths!

And if you are ready to remove the dieting mindset so you can take care of your weight and health long term, then book a free 15 minute call to try out the Eating for You approach for free.

I am so happy to share World Kindness Day with you in this episode.

I recorded this episode to remind you that you need to be kind to yourself too.

Self-compassion and self-kindness make giving kindness to others even more powerful, as you will be able to sustain it.

You will take better care of yourself, so you will be able to take care of others.

If you struggle to prioritise your eating and health, then please join me in a free 15 minute call.

Do you stress eat?

It’s International Stress Awareness Week (30 October–3 November), so in this episode I am exploring stress and stress eating.

Stress or comfort eating is a habit that can develop in response to a stressful situation, like the sudden death of a loved one, as it was in my case.

Research shows that women are more likely to develop stress eating habits than men. Men are more likely to drink more alcohol or increase their smoking of cigarettes.

Stress eating does not resolve the stress and actually makes life more stressful for women wanting to improve their health and enjoy a healthier body weight.

Health goals cannot be achieved when you have a stress or comfort eating habit.

This episode shares tips on reducing stress and stress-related eating.

Do you eat in secret?

Or use food as your coping mechanism?

Bronwyn graciously shares her journey from secret eating to mindful eating in this episode. 

Bronwyn is a busy mum of three boys and is happy to be off the emotional eating roller coaster, so she can spend more time with her family, her chooks and dog and in her garden!

She is now less fearful of her genetic pre-disposition to type 2 diabetes.

If you would like to heal your relationship with food, like Bronwyn has, then join me in a free 15-minute call.

What type of movement supports osteoporosis?

Do certain foods and supplements help?

When is the best time to reverse bone thinning?

Because it was World Osteoporosis Day on October 20th, Angela Mills, our resident fitness expert, and I answered your questions about osteoporosis.

Why are vegetables health warriors?

Vegetables are one of nature’s vitamin pills, and unlike tablets, they come with the added bonuses of vitamins and minerals in complementary amounts, antioxidants, and fibre. 

But we don’t eat enough of them. 

Why?

In this episode, I provide tips to not only eat more vegetables but also enjoy them.

What types of foods are recommended to reduce the risk of breast cancer?

What foods increase your risk?

And who should you listen to when it comes to nutrition advice?

In this episode, I answer these questions to the best of my ability based on the current research into food, nutrition, and cancer. 

What type of exercise is recommended after breast cancer treatment and surgery?

I welcome Angela Mills back for this episode, as she shares her expertise in guiding women post-breast cancer.

A personalised approach to movement at this time is recommended, and Angela explains the important things that need to be considered.

On and off diets for 50 years, Judy thought she would never get her eating sorted.

In this episode, Judy explains what life and eating was like before she discovered the Eating for You mindful eating approach.

Judy used to worry about food all day, and now she doesn’t think about food unless she is physically hungry, which she says is wonderful!

If you’d like to get your eating sorted without a diet so you can enjoy lasting results, join me on a free, no-obligation call. 

Want a lasting solution this spring for your eating, weight, and health?

Then, don’t go on another diet.

Research suggests that 

• On average, people will try 126 diets to lose weight.

• Only 1% will stick to a diet for 12 months.

• And in her lifetime, a woman will lose her body weight nine times.

What does work is:

#1 Identifying and resolving the true problem—and it’s not food.

#2 Being part of a tribe that wants lasting results without a diet.

#3 Having a buddy so you can support, motivate, and keep each other accountable.

And for Women’s Health Week, we have a solution that addresses all three of these!

We have a surprise for you in this episode, as Sallyanne becomes the guest.

Angela Mills, our resident fitness expert, takes over hosting the podcast to find out what Sallyanne’s typical day looks like!

How does a mindful eating dietitian choose what to eat?

Does Sallyanne eat any sugary foods?

And does she have any eating goals of her own?

A very light-hearted episode exploring mindful eating in practice, and how nutrition fits into Sallyanne’s day.

How strong are your bones?

Would you like to know the best exercises and foods for strong, healthy bones?

Then tune into this episode as Angela Mills, our resident fitness expert, shares the range of activities that improve bone density and strength.

We also discuss the foods that will help your bones get the nutrients they need.

While our bones reach their peak mineral density and strength by the time we are 30, there is so much we can do to maintain bone strength no matter what age we are.

It’s the first time ever our community has celebrated Never Give Up Day, which happens annually on August 18th!

So in this episode, I am excited to be sharing three inspiring Australian stories of pioneers in the fields of science and health.

I also explain why “not giving up” alone isn’t enough to get the lasting results you deserve for your health and wellbeing. 

Each time we try, we need to use a different approach.

What does a day in the life of a personal fitness professional look like?

How active are they?

I am so happy to welcome back our resident podcast fitness expert, Angela Mills.

In this episode, Angela kindly shares a “day” in her life and the tips and tricks she has to retain balance in her life.

Mindfulness isn’t just a practice where you sit on a cushion and imagine that your mind will empty out of all thoughts!

Mindfulness has practical benefits, as well as giving your health and wellbeing a boost too.

In this episode, I clarify a few misconceptions about mindfulness and share 7 ways mindfulness creates time.

Often not having enough time is a reason we don’t invest in our health, so tune in to find out how being mindful will give you that extra time that you need.

Why isn’t intuitive eating intuitive?

Tune into episode 44 to find out.

I have realised that non-diet approaches to eating are starting to get as confusing as diets.

So, in this episode, I also share some of the similarities and differences between intuitive eating and mindful eating, to help you make the best choice for you.

And if you find yourself worrying about food and weight all of the time, then book in for a free 15-minute call to try out the Eating for You approach for free.

Did you know you could lose weight by just being curious?

Carol did!

Curiosity is an important part of being mindful, as you will hear from my discussion with Carol in this week’s episode.

I appreciate Carol sharing her experiences over the past few months with mindful eating, as it shows how this approach works without a diet!

I am just letting you know that I have edited out the name of a weight loss program that is discussed during this episode.

Carol was the winner of our International Women’s Day webinar competition.

If you would like to know if mindful eating could work for you so you can stop worrying about food and your weight and health, 

Diabetes Week is for everyone because if you don’t have diabetes, you probably know someone who does.

In this episode, I focus on dispelling some of the myths about type 2 diabetes.

I also answer the common nutrition questions that I am asked.

If you’d like some help getting unstuck with your eating, then you are welcome to join me in a free 15-minute call so you can try the Eating for You mindfulness-based approach for free.

Worried about staying well and healthy during the winter?

In this episode, as I have just returned from the northern summer, I have focused on what we can do to stay warm and well during this season.

Yes, I am feeling the cold!

I know COVID 19 and weight gain are concerns too, so my tips address these aspects of health as well.

Podcast resources:

It’s World Wellbeing Week - does your wellbeing need a boost?

In this episode, I introduce the factors that impact your wellbeing. And I encourage you to consider that some of your health goals may be detracting, rather than enhancing, your experience of wellbeing.

I also share tips on how you can boost your feelings of health and happiness.

Podcast Links:

Have you wondered if weight loss medication is right for you?

Sally Badorrek, Accredited Practising Dietitian, joins me again this week to explore what you need to know in deciding whether weight loss medication might be a beneficial choice for you.

We also discuss the importance of getting support to change your emotional and non-hunger eating habits.

Would you like to learn more about how to overcome emotional and non-hunger eating habits?

Is weight stigma having an impact on your life?

In this episode, I am joined by Sally Badorrek, an Accredited Practising Dietitian who is currently completing her PhD exploring what leads to beneficial outcomes following bariatric surgery.

Sally and I discuss the impact of weight stigma and why it is so important for all of us to call out weight bias.

We can overcome the weight stigma by making everyone feel included and valued.

Would you love a passive way to boost your health and well-being?

Then aromatherapy might be right for you.

In this episode, I share the practical ways to enjoy this well-being activity because it’s Aromatherapy Awareness Week, 5th to 11th June 2023.

Aromatherapy Awareness Week is an annual national campaign hosted by the International Federation of Aromatherapists (IFA) to raise awareness of the health benefits of aromatherapy. 

In this week’s episode, I explore what healthy digestion is, and is not, as it’s World Digestive Health Day today; May 29th.

Healthy digestion is a topic I am most passionate about, and it originally sparked my interest in Eastern nutrition, in particular, Ayurveda, the traditional medicine of India.

Eastern medicine has promoted the gut as our foundation for health and well-being for thousands of years.

Western research into the gut microbiota has provided further explanation of the role the gut plays in health and illness.

In this episode, I welcome back Angela Mills to discuss movement and nutrition to ease and support autoimmune disease and autoinflammatory arthritis.

Angela provides a clear description of these conditions, and shares how we can best support people we know that live with the often painful symptoms associated with them.

We also discuss foods and nutrients to reduce chronic inflammation, as well as practical tips to include movement and a way of eating that you can maintain.

It’s my pleasure to share a conversation and meditation teaching for World Meditation Day, May 21st.

My special guest is Nubtrul Tenpei Nyima Rinpoche, Nuptul Rinpoche, from Nepal.

In this episode, Nuptul Rinpoche shares the practical benefits of meditation and tips to establish a meditation practice that you can maintain.

Nuptul Rinpoche has received many Buddhist teachings, and by the age of 19, he had completed the 3 years 3-month solitary retreat at Sangchen Rabten Norbuling monastery, also known as Serang Monastery.

Nuptul Rinpoche has completed further studies in the United States, including religious studies, psychology and Tibetan Medicine.

He is committed to spreading the Buddhist Teachings for the benefit of everyone.

Angela Mills, our resident fitness expert, is back with us for this episode to share the benefits of pilates.

It was World Pilates Day yesterday!

Angela shares the history of pilates, and how it can benefit our health and wellbeing.