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25.01.2022 It is important to understand the reason behind WHY you want to lose weight. For many of my clients it is because they are feeling tired, mood is low, they might be struggling to keep up with the kids, clothes are feeling a bit tight, they are concerned about their future health...it is easy to assume that reaching your goal weight is the only way to fix these issues. But what if we flipped it around and focused on your healthy habits instead and we let weight loss be the hap...py side effect of your healthy habits? What most of my clients find is they start to feel better, their energy and mood improves...usually within a matter of weeks.... this improves motivation which then has a positive flow on effect...and the positive cycle continues! --- So instead of thinking about your goals as a weight number, break it down...what is it that you are ACTUALLY wanting? You might find you can get there sooner than you think! --- If you are a yo-yo dieter or have an 'all or nothing' approach and you are ready to try something different, book in for a free appointment (book now button). I can show you how to free yourself from restrictive dieting cycles, improve your relationship with food and your body and help move you towards sustainable results! See more

24.01.2022 Legumes! A true super food worthy of the title! Legumes pop up time and time again in dietary research as a food that is beneficial for lowering chronic disease risk, good for heart health, good for gut health, good for weight management...AND definitely good for mental health. They are easy to prepare and cheap. What more do you want?! If you are like many of my clients, you are open to eating legumes but not sure what to do with them, have a look at the suggestions in the pic. Canned legumes are a great option as they do not require pre-soaking. It is normal to get a bit gassy when eating these types of foods but giving them a good rinse before use will help with that!! So, get creative and use some legumes this week! Let me know in the comments your favourite recipes or legume suggestions!

23.01.2022 Just imagine! I want you to pause for a second and imagine how it would feel to love your body unconditionally? --- Think of the people in your life that you love unconditionally...they are not perfect, because no one is....yet we still love and accept them just the way they are! ---... Perhaps it is time we offer ourselves and our body the same unconditional love we offer others? See more

22.01.2022 So many factors contribute to our mental well-being. What we eat is extremely important, however, mental well-being is a complex jigsaw made up of many different pieces. Here are some other factors worth considering: Sleep: Sleep and mental health are closely connected. Aim to get at least 7 hours of sleep per night. There may be elements out of your control when it comes to sleep (all the kids out there... I’m looking at you!) but try to set yourself up as best you can by... getting to bed at an appropriate time and consider some wind down activities to ensure you are feeling sleepy at the right time. Stress management: Excessive stress can increase the likelihood of developing depression and anxiety and has a direct impact on your mood. Sleep, exercise and eating well can all help with stress management. But there may be other things that are specific to your situation that you may need to look at such as patterns of thinking and exposure to stressful situations. Also...don't forget to have fun! Incorporating enjoyable activities can help to restore balance in life! Exercise: This is a bit of a no brainer when it comes to mental health. There is a plethora or research describing the psychological benefits of exercise. But the thing to remember is that something is always better than nothing. Look for opportunities to move your body, be creative and choose something you love to do! Mindful eating: mindful eating facilitates non-judgmental attention to the present moment. This leads to acceptance of experience, rather than constant evaluation -> acceptance + less self-criticism is linked to mental wellness. See more

22.01.2022 When I am having a discussion with my clients about their most comfortable body size, the topic of BMI comes up....often attached to "well my doctor told me that I should lose this much weight to get to my healthy weight range". Interestingly, BMI (a measure of weight & height) was never designed to be used at an individual level, it was intended to be used as a way to compare different population groups. --- A big limitation of BMI is it fails to take into consideration bo...dy composition - Homer Simpson and Arnold Schwarzenegger technically have the same BMI!! So it could be suggested that a tape measure around the waist or how your clothes are fitting/feeling are more useful measures of your health and your progress - rather than the number on the scales. However, if you are a data person and are keen to set a weight loss goals, consider starting with a goal of losing 5-10% of your body weight then see how you feel. But always always have non-scale measures of success as well...these will help provide you with the full story...your weight is only one part of the story and possibly not even the most important part! See more

22.01.2022 What is your missing piece? Feel free to share in the comments Fad diets will have you believe there are only 2 pieces in the weight loss puzzle: 1. Food 2. Exercise ---... In reality, there are many pieces. Sometimes it can get even trickier as there might not be a clear picture for you to follow when putting your own puzzle together as everyone's is slightly different! --- When I work with my clients we have a look at what pieces they already have in place and what pieces might be missing. Sometimes I might even introduce them to pieces they didn't know they needed! As we move through the process, just like doing a puzzle in real life it takes patience and persistence, but the more pieces that click into place the easier it becomes.... --- If you would like to have a look at what pieces might be missing from your weight loss puzzle, feel free to book in for a free session (book now button). But I warn you, I do love the puzzle analogy so it's likely to come up a LOT! See more

21.01.2022 I shouldn't eat carbs at night: Fact or fiction? Reality is that carbs can’t tell the time! Research has shown there is not necessarily a 'one size fits all' approach in terms of timing of eating. When it comes to weight gain, it is more about your overall calorie intake rather than the exact timing of eating and whether you ate a sandwich after 5pm. So rather than placing a blanket ban on carbs after a certain time, it is likely to be more valuable to look at what is happeni...ng with your food choices and eating patterns in the evening. - Are you doing a bit of mindless snacking in front of the tv? - Could there be some healthier swaps or substitutions you may wish to make? Bottom line: carbs are not bad and it is more than ok to consume them after 5pm / 6pm / 7pm...but, carbs were not created equal! Consider smarter carb choices such as fresh and dried fruits, seeds, nuts, and whole grains over more highly processed foods and snacks. See more

21.01.2022 Social isolation has been a stressful time for many. Anyone find themselves turning to food when feeling emotional or stressed? . We are all human and many of us experience emotional eating. For many of my clients, food is their main form of comfort when they are feeling upset or stressed. Food IS comforting and it is usually always easily accessible. However, food should not be your only coping strategy. . So, the first step is to be aware of your emotional eating.... Second step is to catch yourself at the time, slow down and take some deep breaths. What is it that you are feeling? What do you need in this moment. If you are not hungry, your body does not need food. What is something else you could do to fulfill your needs? Call a friend, go for a walk, have a warm bath? . Taking the time to assess your feelings and needs is a big step in itself. Be patient with yourself, it takes time and practice to rewire the brain. . If you’re tired of obsessing over food and using it as your one main coping mechanism it’s time to get support. Book in for a free 1:1 session to have a chat about how this could look for you! (book now button) See more

20.01.2022 I'll take all three! Happy Grand Final Weekend! A bit of a different one this year but I am still planning to have a pie tomorrow night and cheer on the yellow bombers from the couch! --- Thanks for the @addictedfreshlybaked

19.01.2022 What it takes to get to your goal weight, it takes to stay there. So if you want sustainable results, you need to incorporate changes that you are willing to keep up...otherwise, as soon as you 'stop', your weight still start creeping back on. Many of my clients become so focused on finding the quickest route from A to B they forgot to think about what happens when they get there! If you find yourself saying "I'm just going to stick to this (insert new diet here) until I hit... my goal", then alarm bells should be ringing! By using the habit model, you can incorporate sustainable changes without being overly restrictive and having to miss out on the fun stuff in life! Is this method the fastest way to weight loss? No. But it will lead to sustainable change and a chance to step off the yo-yo dieting merry-go-round. See more

19.01.2022 Self monitoring increases focus and awareness of your habits and behaviours. Research has shown self monitoring will increase your likeliness of success when it comes to sustainable health changes and weight loss. Tune in for my 4 top tips on how to self monitor!

18.01.2022 Research has shown that self-monitoring is one of the key skills required for sustainable weight loss. This is basically a method we can use to gauge where we are at so that we can make adjustments and corrections as required. Whilst we are in the stages of making healthy changes and building new habits, I will ask my clients to choose how they would like to self monitor. When it comes to weight loss, many people automatically think about calorie counting. This is one way of... monitoring, but if it doesn't suit you, there are plenty of other options we can use... 1. Diary: many of my clients opt to keep a diary - either pen and paper style or using a simple word doc. You can record whatever data you feel is important such as a food or exercise diary, sleep hours or stress levels. 2. Phone App: If you're on a your phone a lot, an App might suit you. There are plenty of habit apps you can use such as 'HabitShare' or 'Habit'. You can list specific things you are working on and tick them off when you're done. 3. Calendar or checklist: Similar to the App, this will allow you to tick off tasks as they are completed each day e.g. going for a walk or drinking a glass of water with breakfast. If you put this list in a central place it can be a good visual reminder to track your progress. --- Pick a method that suits you and your lifestyle. The important part about collecting this data is making sure you reflect on it to help you understand where things are going well and which areas might need some more attention and improvement. Also, the simple act of self monitoring most definitely increases focus and awareness which leads to positive results when it comes to your health and weight loss. See more

18.01.2022 Do you use food as a coping strategy? If so, you are definitely not alone. Due to its ease and accessibility it may be the first thing you turn to. The issue is, that it is often just a bandaid fix. Whilst it provides some relief and distraction in the moment, you may find that later on this is followed by feeling sick or uncomfortably full along with negative emotions such as guilt and shame. --- The main point to takeaway is that you haven't failed if you emotional eat, m...ore so that food shouldn't be the only coping strategy you have in your 'toolbox'. Whilst there are some stressors in life you can't change, you can change the way you respond to them. Can you think of some other actions you could take instead of turning to food? - Deep breathing - Go for a walk - Phone a friend - Have a bath - Listen to some music.... --- Let me know in the comments what works for you! See more

17.01.2022 Do you eat enough to fuel your day? Or, are you super good through the day and end up with intense food cravings after work? --- As a yo yo dieter you will be familiar with concept of starting a day with the intention of being "good" only to find yourself ravenous at the end of the day. This is normal! Without enough fuel to get through long and exhausting days it is not surprising you are looking for something to boost up your energy in the evening. --- I work with my cl...ients and teach them how to include foods that will fuel their day leading to improved energy, concentration. This also helps to reduce the frequency and intensity of food cravings in the evening. --- So if you are struggling to manage your night time cravings, have a look at whether you have provided enough fuel for yourself across the day! See more

16.01.2022 The thing about dieting is that it suggests it is normal and realistic to stick to the SAME intake/calories every. single. day. In reality, some days you will be hungrier than others, sometimes you might feel like something in particular and other days you might have to improvise because you haven't been to the shops yet and the fridge is starting to look a bit bare. If you start to think about your food intake at a broader level e.g. across a week, rather than each day or meal or snack, it will give you the space to eat more intuitively, knowing that it will likely all balance out over time.

16.01.2022 It is amazing how often my clients tell me that before their first appointment they went and had their "last hurrah" meal because "I know I won't be able to eat that when I'm seeing you"...contrary to popular belief, dietitians are not the food police! I very much follow the philosophy that all foods fit...there is nothing on the 'banned' list. In fact I believe my clients are MORE successful WITHOUT meal plans and blanket rules. --- Consistency is absolutely the key to succe...ss. If you are adopting a balanced lifestyle that you ENJOY, you are far more likely to continue with it vs something restrictive that is not enjoyable and means you miss out on the fun bits like having birthday cake or an ice-cream at the beach. --- So if you think you might want to work with me, book a free session (book now button) to see if we're a good fit. I will be able to reassure you that you don't have to worry about going out for your "last hurrah" meal!! See more

15.01.2022 Sweet tooth? Me too! The point of this post is not to tell you that you shouldn't eat sugar...because there is definitely room for delicious treats in a healthy balanced diet! Also, sometimes the best thing for a sugar craving is to sit down and eat the thing you're craving and enjoy it! However, if you feel like the amount or frequency of sugary treats is getting in the way of you achieving your goals, then keep reading!.... ---- 1. Keep you blood sugar levels stable acros...s the day by getting into a regular rhythm with your eating patterns 2. Choose good quality fuel: incorporate low GI (slow release) carbs in your day such as wholegrain bread or wraps, porridge, muesli, grainy crackers, legumes, fruit, yoghurt etc 3. Stay hydrated: drink regularly across the day, consider a glass or water bottle on your desk to give you a visual reminder. 4. Sleep: A lack of sleep is linked to overeatingespecially the overconsumption of junk food including highly processed sugary foods. Aim to get at least 7 hours of sleep per night. 5. Identify the cue for the craving: are you hungry? Are you lacking energy? Is it a particular time or are you experiencing a particular emotion? If it is hunger or energy, the suggestions above will help. If it is a time or emotion, you may need to look at another activity to replace snacking with that will still provide you with some reward or relief e.g. go for a walk, do some knitting, have a cuppa, talk to a friend... See more

14.01.2022 Have you ever found yourself thinking, "if I could just lose some weight, I will be prettier, more lovable, more successful and will finally fit in".... --- Reality is, weight loss is not a magic cure for a poor body image. Body image is ingrained within your thoughts, feelings and actions. If you view your body as negative, the way you see yourself will not change just because you lose weight. As a yo-yo dieter you may be able to identify with: -> Thoughts: "I'm fat, I look... disgusting" -> Feelings: Ashamed, Unworthy -> Actions: Dieting & restriction --- By changing your thoughts, this will have a ripple effect on your feelings & actions: -> Thoughts: "I'm starting to make healthier choices & I'm feeling a bit better" -> Feelings: Empowered, Hopeful -> Actions: Taking steps to nurture and build a healthier body --- Body image improves from the inside out, not the outside in. See more

14.01.2022 I'm sure many of you can relate to that feeling when you step on the scales in the morning, full of hope...only to have your dreams smashed by the number on the scales?!! --- It's at this point you might start to question everything...does this mean I can never go out to dinner again? I'm sure I was 'good' yesterday, what did I do wrong? I must gain weight just looking at food... --- Here's the important message the change you are actually wanting is changes in fat mass ...rather than changes in weight (think Homer Simpson vs Arnold Schwarzenegger - same weight, different fat mass). Fat loss or gain is something that happens as a result of consistent behaviours over time, it is not something that happens overnight or as the result of one meal out. --- Therefore, when you step on the scales and the number has increased overnight, it is likely due to the reasons listed in the graphic, rather than changes in fat. This is another reason to question whether the scales are the right form of measurement for you. If you choose to use the scales, make sure you are keeping in mind their limitations and have some non-scale measurements to use in conjunction... See more

13.01.2022 Whilst the advice to minimise processed foods is not bad advice, it probably doesn't tell the full story. Applying heat to food (cooking) is a form of processing, as is canning, pickling and fermentation (think bread & cheese). These techniques are an important part of our evolution as they allowed us to store foods for longer, resulting in a more consistent supply of nourishment. However, it is important to note there is a clear difference between processed food and ULTRA pr...ocessed foods. Most processed foods have two or three ingredients, and are recognisable as modified versions of the original foods. There are lots of nutritious processed foods that I recommend to my clients such as wholegrain breads, cheese, canned legumes, tinned tuna etc Ultra processed foods on the other hand, are not modified foods but formulations made mostly or entirely from substances derived from foods and additives. Is is thought that ultra-processed foods make up a substantial proportion of the Australian diet, possibly up to half of our energy consumption, on average! So, my advice? Limit your intake of ultra processed foods. Check the ingredients panel on products - if the list is long and has lots of chemical sounding names, then it is probably an ultra processed food! See more

13.01.2022 The weekend is nearly here!! Exciting news for most...but if you're stuck in the yo-yo dieting mindset, this is where the bargaining and negotiations can start: "I might have a glass of wine....but I didn't exercise today so I shouldn't...although maybe I'll have wine tonight then make it up tomorrow...." In the end, many of my clients forget to enjoy the moment because they're so busy in negotiating with themselves. Here's the thing, you CAN enjoy a glass of wine without it derailing your weight loss goals. All foods (and drinks) fit! Remember, an overly restrictive mindset may lead to overindulgence later on. So if you're thinking you might like to enjoy a drink this weekend, do exactly that. Sit down, ENJOY it. And move on! Happy Friday!

12.01.2022 It turns out that fibre is good for both ends of the body! We more commonly talk about the benefit of fibre on our digestive tract , but what about our mental health? Whilst the mechanisms through which dietary changes can benefit mental health have yet to be fully established, we do know that fibre is an important factor. Most likely due to the positive influence is has on our gut bacteria. The daily recommendation for fibre sits at 30g per day. It is definitely a reach...able target but you do need to be looking to make higher fibre choices at your meals and snacks. Some tips to help you increase your fibre... - Choose wholegrain breads and cereals over white products - Get in your 2 serves of fruit a day - Have veg or salad at least twice a day - Love your legumes! Try 4 bean mix in salad or adding lentils to spag bol! See more

12.01.2022 Celebration Sunday! Time to pop on your party hat and celebrate the non-scale victories! --- As a yo-yo dieter you have probably always measured your progress by the number on the scale. This is not your fault, this is how the dieting industry works and how we've been conditioned to think. Unfortunately this means you might be blinded to all the other positive changes that are happening - which are AS important, if not MORE important than the number on the scale. --- In the... pic I have included some of the non-scale victories my clients have mentioned recently. All fabulous and all important steps to creating a healthier & happier life and changes that can be enjoyed NOW! Feel free to share any non-scale victories that you want to celebrate!! See more

11.01.2022 If I'm going to have a treat, when is the best time to eat it? I get asked this question relatively regularly. I think partly because after dinner is a common time that people might sit down to enjoy something special and there is a lot of misinformation out there saying don't eat this after 5pm or that after 7pm. From a weight loss perspective, what we know is that assuming you have relatively regular sleep/wake patterns (ie you don't work night shift) it is about what you... consume overall, rather than the exact time you consume it. Therefore, my advice is if you are going to have a treat, have it at a time when you are able to sit down and enjoy it, rather than it be a snack eaten on the fly that you barely notice. That being said, treats should be consumed on top of a healthy balanced diet, rather than making up the bulk of your diet so just be mindful that your treats aren't replacing the 'everyday' foods your body needs! See more

11.01.2022 A garbled description of the key factors for diet and mental health. I mentioned the SMILES trial which looked at the effect of a Mediterranean style diet on depression - significant improvements were seen in depressive symptoms over a 12 week period. Interestingly, it seems this research yet again supports the current Australian dietary guidelines which we have had for years. This issue isn't the guidelines, the issue is that no one is following them!

11.01.2022 Should you count calories when trying to lose weight? My answer: it depends. For my data loving clients, they find it empowering and informative. The process of tracking calories has a positive impact on their food decisions. For my other clients, counting calories can increase fear and anxiety. It can bring out their yo-yo dieting mentality leading to periods of over restriction followed by periods of over eating. Research has shown that self monitoring is an important pa...rt of sustainable weight loss. By self monitoring I mean having data which you can use to assess your progress. Then you are able to self-correct should you find yourself veering off course (think about driving a car and the constant little steering corrections you make to keep yourself on the road - the aim is to build up your skills so that you can make those same little corrections as you go along on your health and weight loss journey). Calorie counting is one way of self monitoring, but there are plenty of other options you can use if it doesn't suit you, your mindset or your lifestyle. See more

09.01.2022 Here's the thing...you could spend an extraordinary amount of time creating the most perfect plan, only to find that a) you use the planning as a form of procrastination so you never actually have to execute the plan OR b) when you finally start implementing the plan, you realise it was good in theory but doesn't translate into real life --- So instead of spending more time on the plan and what it might look like, consider just taking the first step. What is one healthy thing... that you can do today? Could you have a glass of water with your meals? Go for a 10 minute walk? Increase the amount of veg on your plate? --- Action leads to results which builds motivation. Making a healthy change in just one area of life tends to have a ripple effect through to other areas... --- What healthy step are you going to take? Let me know in the comments! See more

09.01.2022 Are you managing yourself effectively? The inner critic vs inner coach is a conversation I have regularly with my clients. As yo-yo dieters you will be familiar with your inner critic! The negative nitpicker who finds fault with pretty much everything you do... --- Imagine your boss at work is highly critical and finds fault with everything you do without offering any support or encouragement. Is this an environment that you are going to learn, grow and thrive in? Unlikely.... So if this is the environment you create for yourself when it comes to your weight loss and health changes, are you going to be successful? Unlikely! --- Consider managing yourself the way you would want to be managed at work! 1. Focus on the problem, not the person: "I am an idiot, I can't believe I ate that" vs "I didn't have anything prepared which is why I went for the quick takeaway option" 2. Be non-judgmental: instead of blaming yourself and using judgmental language, try to take a step back, look at the facts and follow the process of reflect, acknowledge, accept and move on. 3. Have productive conversations: what was done well? What needs improving? How do I move forward from here? --- This is all well and good to read this and think it sounds good. Reality is that you are probably pretty used to listening to your inner critic. So be prepared to take the time and practice turning up the volume on your inner coach! --- If you are ready to step away from yo-yo dieting but not sure what else is out there for you, click the 'book now' button to apply for individually tailored nutrition & health coaching. Learn how to feel better, move better, live better without having weight loss and food dominate your thinking!

09.01.2022 In the wake of R U OK day and given the known impact of Covid restrictions, I thought I would spend some time this week focusing diet for mental health. There has been some fabulous research come out in the last few years that has very much confirmed diet can have a direct impact on your mental health. Research has shown that those who closely follow a diet rich in wholefoods (think fruit, veg, wholegrains, legumes, lean proteins, healthy fats) and low in ultra processed foo...ds (soft drinks, sweets, chips etc) is consistently linked to lower risk of developing depression and anxiety. If you already experience depression or anxiety, research has shown that improvements in diet will lead to improvements in your mood and mental health. Making small changes to your dietary habits will not only help in terms of your weight and your physical health, but also has the potential to impact your mental health. The research also suggested dietary treatment was more effective when you are supported by a trained professional (like me!) If you would like to look into arranging some support to help you make lifestyle change, book in for a free session to see if we're a good fit and start to map out an action plan! See more

08.01.2022 Happy Sunday Team! Personally I've found these last few weeks of lockdown a little bit trickier...but I am trying to keep doing the things that I know make me feel good, such as going for walks! On my walks I have been taking the time to literally smell the roses and look at things in the neighbourhood that I normally don't notice...like this guy!!! How could that face not cheer you up?! Hope you managed to get out and enjoy some sunshine!

08.01.2022 Progress over Perfection. When it comes to making changes to your health and weight, always choose progress over perfection. Perfectionism comes hand in hand with the 'all or nothing' thinking patterns which lead to yo-yo weight cycles. It's either 100% or nothing. Guess what? You will get better results sitting at 75-80% most days than having one perfect day or one perfect week! So if life gets in the way - you don't do the exercise you had planned or you ate more than your body needed on the weekend...reflect, review your plan if needed and move on! BUT, if you are my pilot or completing my surgery, then please keep striving for perfection!

08.01.2022 As a yo-yo dieter you will be familiar with the excitement of seeing a bright new shiny diet on the market.... A quick google search of gym challenges gave me a tonne of results just like this one - "Kick start your 2020 the right way, with the 8-week challenge. Together let’s build your confidence, shred fat, shape muscle, get strong and be inspired" ...all in 8 weeks? Sounds awesome! Where do I sign up?!! --- Who wouldn't be drawn to the idea of getting results by doing s...omething intensely for a short period of time? The issue is that this style of change does not deliver sustainable results. What delivers long term results is repeating healthy habits consistently over a period of time. --- So when you are deciding on healthy changes you would like to make, ask yourself, can I see myself doing this for a long period of time? --- When it comes to long term results, consistency wins over intensity every time!!! See more

07.01.2022 Happy Monday team! Is is time to finally farewell a relationship that has not been serving you well? And by the way... it is definitely not you. It's the diet. --- Thankyou - original from @isabelfoxenduke: via PerMission for Peace with your Body

06.01.2022 I can relate! This week has been a test in my creativity figuring out how many meals I can stir the old limp baby spinach into...quite a lot as it turns out...fritatta, stir fry, pasta... Have a great weekend!x --- Thanks for the @eating_my_way_to_happy_sw

06.01.2022 The underlying motivation for wanting to change your weight is important. What is your why? Is it driven by self love and compassion? Or self hate and criticism? Which do you think creates a better environment for learning and growth?

05.01.2022 Happy Friday! I don't know about you, but I am pretty tired today! It can be hard to find the motivation to cook something when you reach the end of a busy week. However, there are some really great, quick, healthy meals that you can knock up using basic supermarket products. --- 7:00pm: put the salmon in the oven and go sit down and relax 7:20pm: put the rice in the micowave for 90 seconds. Get the plates out. 7:22pm: rest the rice on the bench, put the veggies on. Get y...our sauce of choice out. 7:25pm: get the salmon out of the oven and dish up with the rice, veg and chosen sauce. 7:30pm: start to wonder what's for dessert... --- I am definitely about helping you find practical solutions. If you feel you need some help with how to balance your nutrition with a busy lifestyle, apply to work with me via the book now button See more

03.01.2022 Don't forget to have fun with food! My previous posts have mentioned some specific dietary factors related to mental health. However, don't underestimate the magic effects of a parma! To me this food represents having fun, sharing a meal and a drink with friends**. Social connections and having fun are also directly linked to our mood and mental health...so whilst you may be on your way to losing weight and making improvements to your health, it doesn't have to be at the exp...ense of enjoying your favourite food or missing out on social occasions. Yes I'm about to get onto the boring moderation message but it's a good one and an important one! ALL FOODS FIT EVEN WHEN YOU ARE TRYING LOSE WEIGHT! It's just about finding the right balance! If you are wondering how to find this balance, book in for a free session with me - I can help! **Hang in there Melbourne, it won't be too long before we can enjoy a meal with friends again! See more

03.01.2022 It's not you who failed the diet, the diet failed you. Understanding the key reasons why diets don't work is an important stepping stone to creating sustainable change!

02.01.2022 I'm pretty sure we can all relate to this on one level or another! --- Thank you for the @obesitymedicinedoc

01.01.2022 As a yo-yo dieter you will be pretty familiar with the negotiations that go on in your mind about what "should" be eaten and when. I have used the example of the lunch salad vs sandwich because this is a common discussion that comes up. --- Many years ago I saw a client who was "dieting" and she had decided to take salads to work for her lunch. However, she was finding she was left hungry afterwards and was going to the fish & chip shop and picking up some fried potato cak...es to top up her lunch meal. When I suggested that perhaps she might be more satisfied if she had a sandwich instead of a salad, she replied "but I can't have bread...it's unhealthy" --- For this particular client, her food rules completely overshadowed her food reason. --- It is usual for our appetite and our food needs to change day to day and week to week. This is why blanket food rules tend not to work. Try to tune into your food reason over your food rules and see what it is saying! See more

01.01.2022 Meal planning can be a really useful strategy when it comes to making improvements to your eating patterns. It can save you money, save you time and save you the mental energy of standing in front of the fridge at the end of a long day thinking "what the heck am I going to cook for dinner?...." For one of my clients, if at the end of the day she hadn't planned a meal or taken something out of the freezer to defrost, she would automatically default to takeaway because it see...med easier. But when she broke it down, there was usually time wasted while the family argued over which takeaway to get, then a 10min drive each way to pick it up + waiting time....by which time they could have cooked and prepped a meal anyway. She has now worked out a quick meal planning routine that involves the whole family and is looking forward putting it in place. For some of you meal planning will be a big step, so you might just plan a meal or two in advance, rather than a whole week. And whilst I encourage people to try new recipes, it might be good to have a few weeknight 'go to' meals that you know how to cook and won't take too long! Having a plan written down also helps -> so if someone asks you for the millionth time 'what's for dinner'....you can just point to the board! Let me know your meal planning tips and tricks in the comments! See more