Darcie Ellen Nutrition | Nutritionist

Darcie Ellen Nutrition

Phone: +61 434 626 017

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• Medical and health
• Alternative & holistic health service
• Medical service
• Nutritionist
• Food consultant

24.01.2022 Diet culture: Smoothies are the solution to weight loss Smoothies are high in calories and lead to weight gain Confusing, right?... Smoothies can absolutely be included as part of a healthy and balanced diet. If you like them, great! They can Help increase fruit and vegetable intake Be a convenient and tasty option Offer optimal nutritional value (using a balanced approach) Keep you feeling full enough for a meal or just enough for a snack If you don’t like them, there’s no need to have them! There are many other ways to meet your nutritional needs! The controversy & excessive scrutiny of foods, macro nutrients, processing of foods, times to eat, times not to eat, ways to eat, foods to pair together wowee it’s exhausting! It’s everywhere and it won’t stop bombarding you, ever. On the bright side, you can get better at navigating and filtering through the BS. I can help you 1Stay curious & challenge anything that sounds too good (or horrible) to be true 2Learn evidence based nutrition & behaviour change strategies 3Implement healthy, practical and sustainable changes suited to your lifestyle 4Step into a better version of you, living your life less food stressed & obsessed 5Feel more confident and comfortable in your own body, regardless of your size & shape As a result, you will feel more balanced, your health optimised & your mindset more positive!

24.01.2022 FOOD FIXATION = UNHEALTHY RELATIONSHIP WITH FOOD! Constantly consumed by the thoughts around food. Eat foods that you are told are ‘healthy’ and missing out on the fun foods. In fact, you don’t even know what foods you enjoy anymore? Feel out of control around all of your forbidden foods.... Skip meals to allow yourself to eat other foods or from a place of fear of weight gain. Overeat when exposed to foods you don’t normally allow yourself. What does hunger and fullness feel like again? Feel guilt and shame around food behaviours & choices. If you can relate, take this message as your relationship with food could use some work. If this is weighing you down & getting in the way of you living a lighter, more productive, happier & healthier life (it most definitely would be), there is light at the end of the tunnel. Imagine all the extra brain space you could have throughout your day. Imagine being able to stop at 2 rows of chocolate if that satisfies you. Imagine knowing what hunger and fullness feels like. Imagine knowing what foods you enjoy and allowing yourself to eat them and then wait for it, moving on with your day (?!) Imagine achieving a healthy, sustainable and consistent weight for your body. I can assure you, they are all possible & food peace is a lovely place to be! If you need support in getting from food fixation to food peace, my 30 Day program ‘Diets are Dumb’ has all the tools and resources to get you there, along with my 1:1 individualised support! Send me a DM & we can see if you’re a good fit for the program

20.01.2022 It’s really not that bad I would tell myself, as I would eat the same thing 5 days in a row, blocking my nose to get it down, thinking about my boiled egg for afternoon snack Some days I would feel really adventurous and swap the broccoli for beans, chicken for tuna, mix up the dry seasoning but absolutely not swap rice for pasta (obviously). Worst part is I thought I liked it. I had convinced myself this was just what ‘healthy’ (aka thin & lean) looked like. Only to ‘bre...ak the rules’ & binge on a block of choc a day. Balance, right? No. If this feels all too familiar to you and you realise that in fact you hate this repetitive meal plan (diet) and you want to enjoy tasty & wholesome food again, while optimising your health, well you can! I know it may feel scary stepping away from what it is you know, being told what & when to eat, having rigid rules that are black and white. But the thing is, nutrition isn’t black and white. It’s grey. Finding that grey that works for you is simple with the help and guidance of the right health professional for you. That grey represents Food freedom Food satisfaction Reduced bingeing and emotional eating Stable & healthy weight Confidence in food decisions Improved overall health More brain space to use productively Less stress around food and isolated nutrients Pretty cool, huh? My 30 Day Program takes you from plain chicken, rice & broccoli to enjoying all of your favourite foods again, one bite at a time! Send me a DM if you want to join me and other amazing women on this journey to food freedom!

13.01.2022 Do you feel stuck trying to do everything perfectly? Something I see in a lot of my clients and the pressure I used to feel, was around changing ALL habits and behaviours to be perfect, or what was the point? Expectations:... Smoothie for breakfast Salad for lunch Go to gym for 1 hour Protein ball for snack Drink >2L water Stir fry for dinner Reality: Smoothie for breakfast Salad for lunch Chocolate bar in the afternoon SPIRAL Skip exercise Take away for dinner Ice cream for dessert x 3 The way we manage our expectations can be detrimental to the outcome and can lead to serious self-sabotage, if we’re out of alignment. Where I see the biggest change in clients is 1Setting REALISTIC expectations; not based on anyone else, rather on an individual level & what feels most practical and right for them. In hand, goes setting small focuses; don’t try do everything all at once. Example focus on water intake for 1 week, adding more veg another week, doing something active each day (whether it be 10 minutes or 1 hour). 2Letting go of that ‘PERFECTIONISM’ what even is perfect? You can’t measure it. Stop basing expectations of everyone else. Find what works for you and what aligns with your desired outcome. 3Understand & prepare for when things don’t go to plan. It’s ok if you’re unexpectedly exposed to a chocolate bar in the afternoon. This chocolate bar doesn’t ruin your progress. That chocolate bar won’t make you gain weight. That chocolate bar might in fact stop you from bingeing on a block later that evening. Reflect, stay curious & focus on what’s ahead. If you were driving to an unfamiliar destination & you take a wrong turn. Do you? A keep driving aimlessly with no direction B pull over, reassess where you are going and drive in the right direction Pause. Reflect. Realign your focus. Act accordingly. This ‘all or nothing’ way of thinking is something I can absolutely help you overcome

07.01.2022 Investing in ourselves is something we often put on the back burner. Things come up. New things come out. We don’t feel worthy.... Until we are burnt.out. If you feel like you’re running on empty, take a moment to think about where you are investing your: Energy Finances Time Buying that new iPhone might take better photos than your old one. Buying a new top might give you instant gratification. Spending time worrying about what you ate isn’t going to buy time (or health). Surrounding yourself with negative people isn’t going to give you positive energy. Spending time & energy hating your body is getting you nowhere. Now ask yourself, how your investments are impacting your day-to-day & your relationships around you? Do they align with a positive outcome? Likely not & that’s ok if that’s where you’re at right now. Here are some ways you can invest for a positive outcome: Make time to meet your needs (you are human & allowed to have needs). Spend more time journaling or meditating & less time scrolling. Eat an abundance of nourishing foods (also don’t ignore the high expense of highly processed foods). Spend money on your health (do you really need that top?). Don’t waste money on an unused, hated gym membership. 3 of my most beneficial investments have been: 1University 2Mentorship 3Therapy All using up a lot of resources () but the value they have given me is invaluable; education, guidance, support, clarity, tools and resources to help me communicate better, be more productive, more present, self-aware & insightful, to name a few. Just know that YOU are the best investment you can make. It pays the most interest. It’s not selfish. It’s essential. Mums, I know your kids will benefit from investing in yourself too. You can’t pour from an empty cup