Eating for You with Sallyanne Pisk in Katoomba, New South Wales | Nutritionist

Eating for You with Sallyanne Pisk

Locality: Katoomba, New South Wales

Phone: +61 412 075 324

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24.01.2022 There is one diet that I support. Like to know what it is? It is the original diet, which comes from the Greek word, diata meaning "way of life."... The Eating for You approach embraces diata for these three reasons: #1 It acknowledges all sources of nourishment for mind-body health. #2 It is not focussed on restricting foods or labeling them as good or bad. #3 It encourages you to become the expert on your own health and wellbeing. If you would like to learn how to include the principles of diata in your own life, Then click on the image below to read my blog post. Wishing you health and happiness, Sallyanne x https://eatingforyou.com.au/original-diet-diata/

23.01.2022 Feeling time pressured? Today I am sharing the secret of mindfulness. Mindfulness is known for its numerous mind-body benefits,... But creating a sense of spaciousness and "more time" is not always explained. As I have shared before, a lack of time is often given as a reason for not investing in health and wellbeing. I spend a lot of time coaching my clients on mindful time management. By pausing, and giving yourself permission to focus on just one task or goal a few things happen: #1 Feelings of stress decrease, as you are only thinking about the task at hand. #2 Being totally present with the task at hand means that you dont get distracted by other tasks that are still on your to-do list, so you finish quicker! #3 Because you are totally mindful of the current task, you dont need to cross-check and double-check when you finish. And this saves more time :-) #4 Practicing mindfulness meditation regularly, slows down the mind-body, supporting clearer thinking with more efficiency and effectiveness. #5 A regular mindfulness practice builds self-compassion and compassion for others, so you save time worrying about what you should have done and become more forgiving x And simply taking a break and mindfully sitting outdoors reduces the clutter in our heads! If you are interested in learning more about practical mindfulness, And having time for your health and wellbeing, then take a look at the Eating for You book, Just click on this link, https://eatingforyou.com.au/p/book/

23.01.2022 I am really excited to be introducing something new to support the transformation of eating habits. Having received many requests for a private community to support: Overcoming struggles with eating habits, and weight, ... Clear goals, such as low energy levels, rising cholesterol or blood sugars or menopause A need to set aside non-negotiable me time to feel confident in choosing what, when and how much to eat without a diet, We now have a private Eating for You Community Facebook Group. And I invite you to join. To join, There are a few questions to answer as I want to make sure that the Group is a right fit. There are also group rules in place to keep the Group private and safe. Why a Facebook Group? Posts in a private Facebook group are only seen by other members of the group, Friends and family members won't see comments, unless they are in the group of course. The group is a place to share, learn and gain inspiration to transform eating habits. As the founder of Eating for You and moderator of the Group, I provide regular posts on breaking eating habits. These posts are: Motivational, such as setting a monthly actionable goal and reporting on progress. Educational, as an example, new blog posts that are only shared in the Facebook group and weekly email newsletter. Supportive, as I will answer questions, to the best of my ability. So if you would like to be part of a community focussed on transforming eating habits for good, Then I am so happy to welcome you to the Eating for You Community. Join us here. https://www.facebook.com/groups/EatingForYouCommunity

23.01.2022 Spring is a popular time for dieting, but lets consider mindful eating instead. Like to know more? From an Eastern viewpoint, springtime is the season for planting seeds. ... Whatever seeds we plant now we will harvest in summer and autumn, and beyond. If we consider mindful eating to be a seed, and if we plant it now, and nurture it, we will have a reliable and lifelong way of eating, or crop to harvest for every season. However, a diet may not even deliver a crop to harvest. Diets dont last and rarely deliver on their promises. Mindful eating heals our relationship with food, where as diets tell us what to eat or not eat. A diet sets the same rules for everyone, where as mindful eating guides you to eat in a way that suits your individual requirements. Mindful eating focusses on habits, where as diets focus on food. Mindful eating is a moment by moment experience of eating, where as a diet is mainly about the energy content of food. If youd prefer a lifelong solution to eating in a way that nourishes you, then consider the Eating for You approach this Spring! Send me a message if you would like to know more about our soon to be released 12 week Spring Mindful Eating Program and pre-launch prices x

23.01.2022 Happy Easter! Are chocolate Easter eggs on the menu today? Whenever I am asked, "Is it okay to have a chocolate egg for Easter?"... I am reminded of how different the dieting mindset is compared to the practice of mindful eating. If you would like to let go of rigid rules around food and eating, then you are welcome to join me for a free, 15 minute Eating Habit Profile call. And we will get you started with a new way of thinking about food and eating, Book your spot here, https://booknow.eatingforyou.com.au/

22.01.2022 Like to change the way you eat but lack motivation? You are not alone. In todays video, I share a few tips to find the motivation to change eating habits.... #1 Connect with your "why". The reasons you want to change. #2 Break your "why" into little steps, so you can celebrate "wins" along the way to. These get you through the tough times. #3 In the tough times, confront the barriers and challenges that arise. #4 Be realistic - it can take on average 66 days to change a habit! #5 Choose a "you focussed" approach rather than a diet. Eating for You is based on the practice of mindfulness. It tunes you into hunger levels and foods that provide nourishment. If you are ready to get started with a new way of eating, But would like to know where to start and the best path to take. Then I invite you to join me in an Eating Habit Profile https://booknow.eatingforyou.com.au/ It is a free call with no strings attached and focussed on getting you started with a new way of eating x

22.01.2022 Like to eat mindfully for health and still enjoy food? A bowl of salad today and some chocolate tomorrow! The practice of mindful eating has been central to Eastern medicine for thousands of years,... And scientific research shows that mindful eating has numerous mind-body health benefits: Reduces overeating due to stress and other emotions. Helps with the choice of portion sizes of food. Supports healthy digestion. Reduces symptoms of irritable bowel syndrome in some people. Helps lower blood glucose levels for people with type 2 diabetes. Improves self-image and body weight. Reduces overeating and binge eating. Improves focus. Builds confidence in choosing nourishing foods, without the rules of good and bad. Makes eating an enjoyable experience. This spring, rather than going on another diet, consider a mindful eating approach. Eating for You has a pre-launch offer on a 12 week online mindful eating in Spring program. Over the 12 weeks together, We tackle making time for you and setting one health goal. The focus is on connecting with hunger, and emotional eating to start transforming eating habits. Message me if you would like to know more x

22.01.2022 Like to eat mindfully for your health and enjoy food? This weeks blog post explores how mindful eating supports health. But before you click onto the blog,... I want to share Marys experience of eating mindfully. When I reach for more chocolate or cheesecake, the mindful eating questions pop into my head and I stop eating. So, I am really thinking about why I am eating and noticing that I can stop when I am not hungry. This is a big change for me. In the past, when I was on a dieting program, there were so many red light foods, restricted foods, that I couldnt stop eating. But now I am slowly finding that I can do it. This has been a real change in a lifetime habit and Im very grateful. To learn more about mindful eating and how it supports health, Click on the link below x

21.01.2022 Will you be eating Hot Cross Buns today? Wishing you a very Happy Easter x

21.01.2022 It is the season for tips on winter health! And I know from the recent questions that I have received, There is extra concern this year due to COVID-19.... Like to know more? In my latest blog post, I share 7 tips to help you mindfully keep warm and well during winter. It helps you to put a plan in place for your winter health! My post covers: Food Drinks Qualities of winter Movement Best prevention practices What to do when unwell Winter remedies To read my tips, click on the link below x https://eatingforyou.com.au/7-tips-winter-health/

21.01.2022 When it comes to changing eating habits, Would you prefer a quick fix that doesnt last Or a life long solution?... Diets, the go-to solution for decades promise so much but rarely deliver in the long term. Time for an alternative that lasts? Mindful eating is the foundation for the Eating for You approach: #1 It highlights the difference between eating for hunger and other reasons, so non-hunger reasons for eating such as boredom and stress can be tackled. #2 It builds confidence in knowing what and how much to eat, to reduce the worry about what to eat and how much. #3 It evolves with health and lifestyle requirements, and food choices adapt more easily from month to month and year to year. #4 It promotes observation of habits rather than judgement, so it promotes the enjoyment of food. #5 Success is counted in mindful eating moments, not changes on the scales. Learn more about mindful eating and how it transforms eating habits compassionately by reading this weeks blog post. Just click on the link below x

20.01.2022 I am proud to announce that I am a finalist in the Altitude Business Awards in two categories this year: Best Online Digital Business and Soaring Solo. Thank you to Women with Altitude for the opportunity to have Eating for You recognised.

20.01.2022 Mindful eating is about making meal times an enjoyable and nourishing experience. Have a meal outdoors today x

20.01.2022 Bartering is well and truly alive in our valley. My payment for a bag of grapefruit Local food swaps allow you to enjoy seasonal food, which is an important part of the Eating For You approach

20.01.2022 Time for healthy eating can be hard to find, Sound familiar? I often hear, "I am so busy, but I need to find time for my health".... And this is why I have shared these 7 steps. #1 Know where your time goes. #2 Identify what you can let go of. #3 Use your time wisely e.g. share a walk or healthy meal with family and friends. #4 What would you do for your health if you had 30 minutes a day? #5 What are 10 benefits of having time for you e.g. feel healthier and have more energy? #6 Commit to a certain "you time" each day. #7 Schedule your "you time" into your diary. My recent blog post shares more about how to create time for you. Wishing you a mindful day ahead x

20.01.2022 Sharing ideas today to make convenience eating mindful and healthy. Interested? Convenience eating is one of the nine Eating for You drivers for eating,... Because it has a big impact on why, what, when, and how we eat. In my blog post, I share an excerpt from the Eating for You book and 7 Tips to Make Convenience Eating Mindful and Healthy! Click on the link below to read my 7 Tips so you can start making convenient choices that support your health and wellbeing x

19.01.2022 Like to have a new way of eating that doesnt involve a diet? A way of eating that provides the confidence to choose what is best for you. Interested?... Over 28 years many clients have shared with me the roller coaster effect of diets. Dieting often creates an all or nothing way of eating, leading to greater distress rather than wellbeing. This is why the Eating for You approach starts with eating habits, and not food. Eating habits are strong and transforming them into healthy choices requires special attention. To help you on your way with a new way of eating I have developed a short e-guide. It explains the Eating for You approach, And shows you how to choose one thing To start transforming your relationship with food. This week you can download the e-guide, 5 Steps Towards a New Way of Eating for free. Just click on this link. https://eatingforyou.com.au/new-way-eating/ And follow the path to a more relaxed, guilt-free, and confident way of eating x

19.01.2022 Does healthy eating include eating icecream?

19.01.2022 Mindful eating includes eating with the seasons, And Eastern nutrition promotes this too. Like to know why?... Eastern medicine promotes eating mostly food that is grown in the region where we live. This is based on the belief that foods grown in the same environment as us, Have the nourishment needed. And these foods change from season to season. I am not aware of any scientific research in this area, But from social and environmental sustainability viewpoints this is a great idea. Eastern medicine promotes slow-cooked warm foods for winter. This releases the nutrients from food and aids digestion and absorption. Soups, casseroles, and curries with seasonal vegetables and herbs and spices are promoted for winter health. In winter, which foods nourish you?

18.01.2022 Enjoyed my chai with a neighbour this morning. #cockatoo #morning #chai #outdoors #lifeonthefarm #mindfulness #mindfulliving #nature #wellbeing #health

18.01.2022 Just imagine only eating when physically hungry. What would that mean for physical, mental and emotional wellbeing? Because understanding hunger is central to the Eating for You approach, ... And being able to sustain a way of eating that supports mind-body health, Our next Facebook training will be on the topic, "What is hunger?" We will cover: - Knowing the difference between hunger and appetite. - Feeling the fear of hunger. - How not being able to tune into your hunger is not your fault. There is also the opportunity to ask question during and after the training. Our training is happening live on Friday 9th April at 7am Sydney time, in our Eating for You Community Facebook Group, and it will be recorded too. If you are not a member of our private community on Facebook then you are most welcome to join here, https://eatingforyou.com.au/private_group/ Wishing you a mindful day ahead x

18.01.2022 I have been reviewing diets for weight loss over the past few weeks. Like to know what I learned? I have identified 5 things that all diets have in common.... These factors are all part of the reason why I founded Eating for You! In my recent blog post I outline: #1 The unique approach, to tempt "try me because I am different". #2 The three common eating guidelines provided in diets. #3 The promise - more energy, weight loss, or glowing skin, etc. #4 A one size fits all recipe. #5 A big emphasis on a quick fix, with limited support for a long-term solution. Click on the link below to find out how to assess diets and to consider an alternative approach that doesn't come with a list of food and bad foods x

18.01.2022 "Can I eat pasta?" This is a common question that I receive when I am explaining the Eating for You approach. Like to know the answer?... In recent years fad diets have promoted low carbs, So I understand the amazement and relief when my simple answer to eating pasta, Is yes! Here are some guidelines for eating pasta and every other food as well! The Eating for You approach is based on the practice of mindfulness, It doesnt restrict any foods, unless they are related to a health condition, but encourages choosing foods that provide nourishment. Nourishment comes from: Eating when you are hungry, and finishing before you are full. Eating without distraction so you can savour the colours, flavours, aromas, texture, and taste of your food. Choosing foods that sustain your energy levels. Having foods that support your gut health. Including foods that improve your overall sense of mind-body health and wellbeing. Mindful eating connects you with your reasons or drivers for eating, And how your mind-body reacts to your food choices. This way you can reclaim your sense of control over what, why, when and how much to eat x

16.01.2022 Welcome to our fifth topic in the Knowing What to Eat Isn't Enough series. This week I explore how thoughts direct food choices. By changing thoughts about self and food, new options emerge,... Like to know how this works? In the video, I share two versions of a familiar story, "Not getting results from diets". Gain a renewed sense of optimism through the power of changing your thoughts. Our next topic in this series outlines how to overcome obstacles to changing eating habits. Please send me a message if you have any questions about Eating for You and a long-term approach to a new way of eating x

16.01.2022 There are 24 hours a day, But these often dont seem enough. Agree?... This weeks blog post explores making time by - understanding where time goes. - using time wisely. - knowing the value of setting time aside. - prioritising time. - using a diary for all appointments and commitments. Just click on the link below to enjoy more time x

15.01.2022 My eating habits are not my fault! So, where do they come from? Would you like to know?... Eating habits are formed from before we can remember. And they are shaped by food rules. By the age of 10, I was aware of many rules in my family. Including, no dessert until Id eaten all of my vegetables and meat. And I learned many more over the next 30 plus years! Through the practice of mindful eating, these rules can be broken down. This allows you to change your eating habits in a kind and compassionate way Eating for You is based on the practice of mindfulness And encourages a lifelong solution to your relationship with food

14.01.2022 Welcome to our 4th video in the series, "knowing what to eat isn't enough", In this session, I share 3 tips to put motivation into action. Had good intentions to change eating habits, but struggled to put motivation into action?... Then this video will help you on your way. I explore: 1) Prioritising time. 2) Setting small doable goals with examples. 3) Monitoring progress, especially what you do well. If you have missed earlier videos in this series, they are all available on the Eating for You Page. Our next video in the series explores how your thoughts about yourself and food might be sabotaging your efforts. Like and follow our page, so you don't miss this one. Wishing you a mindful day ahead x

14.01.2022 Welcome to our sixth session in the Knowing What to Eat Isn't Enough Series. In this session I share Susie's story of overcoming common obstacles to changing eating habits. Feeling comfortable making time for health,... Snacking when not hungry, and And false beliefs like, "I don't think that I can do this." Sound familiar? If you are interested in a lasting approach to changing how you eat without a diet, Then you are welcome to join us in the private Eating for You Community Facebook Group. You can watch all 8 videos in this series in the Group too! Wishing you a mindful day ahead x

12.01.2022 Hello, and a happy Sunday I have three quick questions to help me create posts that are of interest on the Eating for You page, #1 What is the biggest thing you would like to solve for your eating?... #2 Do you follow any health, nutrition, food and wellness Facebook Pages? #3 Are you a member of any Facebook groups related to health, food, lifestyle and your hobbies? If "yes" to any of these questions, please let us know below or send a message x

12.01.2022 Like to have more time to invest in your health and wellbeing? Todays blog post shares 7 ways mindfulness creates time! Mindful eating and living provides a number of health benefits,... Including feeling less pressured about time. Giving yourself permission to focus on just one thing at a time, Means you finish the task quicker and know that you have completed it correctly! No cross-checking or double-checking required. Mindfulness brings clarity and confidence, so decisions are easier to make. Click on the link below to learn more about how mindfulness creates time and supports health and wellbeing too x

12.01.2022 "Can I really eat anything?" I am often asked this when I explain the Eating for You approach. The simple answer is yes!... I understand the surprise :-) In the post, I explain how to create a nourishing way of eating, Including why it is important to: #1 Focus on habits and not food. #2 Make choices, rather than restrict certain foods. #3 Avoid labelling foods as good or bad. #4 Gain confidence without following someone elses rules. #5 Seek a life long solution rather than a quick fix. There are some exceptions, but not that many! Click on the link below if you would like to have a more relaxed and enjoyable relationship with food x

11.01.2022 "How do I change eating habits when I am lacking motivation?" This has been my most frequently asked question during the past week! The first step is to ask:... What are my reasons for changing my eating habits? There are no right or wrong answers to this! Ill explain how Beth keeps motivated. During the Mindful Eating Foundations Course, Beth realised that Snacking on sugary foods was causing what she calls energy crashes. After eating sugar, she would find that she could hardly move. Having more energy, and sustained energy, became Beths motivation for reducing added sugar intake. Motivation comes from within, so focus on reasons that are meaningful to you x

10.01.2022 Springtime nourishment doesnt come from food alone. As winter transitions to spring, nature nourishes all of our senses, Agree?... As the snow melts, The rivers rise and cleanse and revitalise our senses, The earthy smell of the wet ground, until recent blanketed by snow, creates a calm and grounding space, As the bark falls, it reveals the jouful colours of the snow gums and brings a smile to our faces. And the sweet smell of the snow grasses satisfy our appetite. The newly forming red and pink buds on the shrubs remind us that every season has something beautiful to share. This is just a taste of my mindful walk along Thredbo River today! How do your walks in nature nourish you?

10.01.2022 I came across this article this morning and thought it serves as a reminder of the importance of taking time out for you I often reflect on how lucky I was to burn out early in my career. This experience made me mindful of what I needed in my life to maintain mind-body health. Learning to say no to others is a crucial part of this. Do you find it hard to say no?

10.01.2022 I am often asked if I do one of your courses do I have to do the raisin exercise? The raisin exercise is a mindful eating practice, to tune into food and the experience of eating. Whilst observing the appearance, aromas, taste, and texture of food is important,... Eating for You has extended the practice of mindful eating from The first desire to eat, and after the meal or snack has been eaten as well. And the answer to the question, Is "no", I dont include the raisin exercise in my courses, but I do encourage the practice of mindfulness, Before, during, and after eating! Mindful eating is a practice that supports the transformation of eating habits. If you would like more information about mindful eating and the Eating for You online courses, Please send us a message. Wishing you a mindful day ahead x

09.01.2022 Eating sugary foods more often? Like to know how to stop sugar cravings? To understand how to stop cravings we first need to know why they occur.... These are five reasons behind sugar cravings: 1. Hunger 2. Stress 3. Habit 4. Boredom 5. Tiredness I appreciate the ongoing COVID-19 restrictions might be fuelling stress and boredom eating. But the good news is that there are ways to stop these cravings. In the video, I share ways to reduce the drive to have sugary foods and drinks. It starts with - Knowing why you have the cravings - Having regular meals based on whole foods - Tuning into hunger - Counteracting stress - Prioritising sleep - Reducing added sugar slowly, and - Eating mindfully. You may also like to read my recent blog post, 7 Ways to Stop Sugar Cravings Mindfully, Just click on this link, https://eatingforyou.com.au/7-ways-to-stop-sugar-cravings-/

09.01.2022 Like a new way of eating this spring, that doesnt involve a diet? In Eastern medicine springtime is the perfect time to start new projects. So in my latest blog post I share five questions that explore a mindful eating approach.... These questions delve into eating habits. Eating for You, based on mindful eating, offers a step by step approach to transform your relationship with food, And make food choices that support your health and wellbeing. It is a lifelong solution, not a quick fix. To read my latest post, and get started with a new way of eating this spring, click on the link below x

09.01.2022 Prefer a quick fix or something that lasts? Diets have been the go-to solution for decades, They offer quick results.... But diets do not work. Agree? Now there is an alternative. The Eating for You approach, is not a diet, as it is based on the practice of mindful eating and living. It provides a life long solution to changing eating habits. Unlike diets, it focuses on each eating moment, not food. This includes pausing before, during, and after eating to check in whether eating is the most nourishing choice at the moment. It recognises how many eating habits there are and how often they occur. "Did you know that we make over 200 decisions about food every day, yet may only remember 16?" That is a lot of eating happening on autopilot. So, would you prefer a quick fix or a life long solution? Message me if you would like to know how a mindfulness approach helps to change eating habits for good."

09.01.2022 As summer approaches diets become even more popular, Agree? Please consider these 5 things that all diets have in common.... #1 Claim of uniqueness They claim to be new, "try me because I am different." But analysis shows that common diets, including Paleo, Keto, Intermittent fasting, All restrict calorie or kilojoule intake. So they are not so different after all. #2 Eating guidelines Each diet offers eating guidelines that are based on one or more of the same three methods. - Calorie counting or restriction. - Food group based e.g. low carbs, high fat, low fat, high protein, or plant-based. - Intermittent fasting - e.g. 5:2 and 18:6 diets. At the end of the day, They offer a list of foods to "eat more" of and list to "reduce or avoid". #3 The promise The promise is tempting, "this time it will work." So is the promise weight loss, more energy, or clearer skin? #4 One size fits all Popular diets assume that we are all the same, And we are not. I appreciate the testimonials are very encouraging, But the solution offered might work for someone else, but not you. #5 Limited long term success Most diets are focussed on something that offers quick results, that may or may not be achieved. From my 28 years of experience, I have come to realise that lasting change requires a mind-body approach, And this is why I founded Eating for You. Eating for You: Adjusts to health and lifestyle requirements, Teaches what, when, and how much to eat, without a diet, and Provides simple tools to introduce and live with a new way of eating. Message me if you would like more information on a lifelong approach that is kind, compassionate, and works x

08.01.2022 Motivation can disappear sometimes, even for things we consider important, such as eating well. Like to tap into motivation that lasts? In this weeks blog post I share 9 sources of motivation to change eating habits.... I delve into: * Knowing your reasons * Taking small steps * Managing expectations *Celebrating your progress * Focussing on you And more! Just click on the link below to read my blog post, and start cultivating your motivation to enjoy a healthy relationship with food x https://eatingforyou.com.au/9-sources-of-motivation-to-cha/

08.01.2022 One of the biggest barriers to changing eating habits is overcoming convenience eating. Agree? It has been identified in the Eating for You community as a major hurdle.... Too often the focus is on the food eaten. Convenient food is thought of as quick and simple foods, which may be nutritious or not! But choosing a convenient time to eat is often overlooked, as the real issue. Forgetting to eat, or skipping a meal can lead to extreme hunger and overeating. Or eating because the clock says so, means we could be eating when we are not hungry at all. Make sense? So the trick is to tune into hunger and have nutritious ready-to-go food at hand. Convenience eating is one of the nine Eating for You drivers, or reasons, for eating, Because it has such a big impact on why, what, when, and how we eat. Click on the video link to learn more about convenience eating x

07.01.2022 Many eating habits start in childhood, so we may not realise what drives the way we eat. Does this make sense? In this weeks blog post "Food rules form before age 10,"... I refer to the 9 Eating for You Drivers for Eating to describe the impact of food rules: #1 Health #2 Physical hunger #3 Spiritual and ethical beliefs #4 Food knowledge and skills #5 Food preferences #6 Eating for pleasure #7 Emotions and stress #8 Convenience #9 Body image Unlike diets, Eating for You is a meal plan free, and mindfulness-based approach. It focusses on habits and not food because I know that Changing food in the pantry, refrigerator, and freezer doesnt stop emotional, stress, boredom, and other eating habits! Like to know how to connect with and transform the way that you eat? Then click on the link below x

06.01.2022 Convenience eating generally occurs because we dont have enough time. Agree? The Eating for You approach has convenience eating as one of the 9 Drivers for Eating.... Because it has a big influence on why, what, when and how we eat. And it is one of the biggest barriers to eating mindfully and healthily. Convenient eating has two aspects; the food and the time when we eat. Convenient types of food vary, but they are easy and quick to obtain. This means simple to prepare or ready-made! Convenient foods might be nutritious or highly processed and lacking in nutrients. One tip plan your meals for the week and keep them simple. And batch cook when you can. A convenient time to eat, may or may not align with your level of hunger. When we wait too long to eat, we reach for highly processed foods because we are very hungry. Or when we eat because the clock says so, we might not be hungry at all. One tip tune into your hunger level before and during eating. Eating for convenience can include nutritious foods and mindful choices when we plan ahead x

06.01.2022 Mindful eating takes on a new meaning during the past 3 days. Due to storms we have lost power twice and are still without electricity this morning. The question becomes ... What can I eat that doesn’t require electricity? Fortunately we have a gas stove top too, So I can enjoy my morning chai. Wishing you a mindful day ahead x

06.01.2022 "How can I eat just one piece of chocolate?" Over the past 25 plus years, I have heard many stories about chocolate, and how hard it is to give up. I have some good news.... Like to know what it is? There is a way to just eat one or two pieces of chocolate! #1 Check in with your reason or driver for eating first. #2 Consider chocolate as neither good nor bad. #3 Take one piece, knowing you can go back for more. #4 Eat the chocolate mindfully, with no distractions. #5 Notice the sweetness of chocolate. Mindful eating makes it possible to eat just one or two pieces of chocolate and feel satisfied.

05.01.2022 So looking forward to discussing all things to do with mindful eating, food and health tomorrow. If you are in Katoomba, makes sure you pop in to say hello x

05.01.2022 A common question I receive is How do I stop snacking on sugary foods? Like to know the answer? My clients tell me, that the most common time they reach for a sugar hit is during the afternoon.... There are a few reasons why this occurs. #1 Hunger skipped lunch or didnt eat enough during the first half of the day. #2 Stress as the afternoon progresses, especially with work deadlines looming, you look for comfort or a distraction to reduce your experience of stress. #3 Habit eat lollies, chocolates, or have a soft drink because you always do. #4 Boredom find yourself looking for something to eat and are not quite sure why? #5 Tired A lack of sleep can catch up with you at any time. Long term sleep debt raises stress hormone levels driving you to seek out high sugar and high-fat foods. The first step is to work out which reason or driver for eating sends your attention to sugary foods and drinks. The Eating for You approach, based on mindful eating, encourages tuning into drivers for eating Because this is the only way to change eating habits for good. Removing the sugary foods without transforming the habit wont help in the long term. If you would like to know how mindful eating can help transform your eating habits, You are welcome to join me in a free call. Click here to learn more, https://eatingforyou.com.au/eating-habit-profile-explained/.

03.01.2022 Today I am sharing one of the most important things that I have realised about food habits. Like to know what it is? Food habits form in childhood from obvious, and not so obvious food rules that we learn.... More habits are created in our teen and adult years. Because many of these habits started so long ago, we may not realise what drives the way that we eat. Sound familiar? Food rules include, having to eat everything on your plate or being given a sweet to take away the pain. They can have a lasting impact on how we eat as adults. It isnt anyones fault that food rules exist, as very few people know about food psychology. For Beth, her frustration with eating was: I dont have one big thing to change like I dont drink alcohol so I cant just give up alcohol, and I dont have 2L soft drink a day, like some people, so I cant just give that up. I dont eat fast foods or take away foods, and I dont even buy Thai take away, but I would meet with a friend and eat at a Thai caf. So I dont have one major big thing. I think my main thing is portion size but I also do snacking. Beths snacking started in her childhood. When she read books or watch TV she ate. And her mum did the same. Understanding the impact of this habit, she now has the skills to know the difference between physical hunger, and mindless snacking. She also realises that it is her habit that needs her attention, rather than changing the food that she buys.

03.01.2022 Like to sign off 2020 with gratitude and optimism for the New Year, And take what supports healthier eating into 2021? Then take a read of this week’s blog post.... It also comes with a set of questions to guide your reflection. Focusing on: - goals achieved - those partially achieved - the ones you discarded - goals for 2021 The post is designed to take what’s been learnt from this challenging year, to support the transformation of eating and lifestyle choices in 2021 x

02.01.2022 Time, or a lack of time, can be one of the biggest barriers to changing the way we eat. As a first step, can you spare 1.5 minutes to watch this video? As one of my clients explained... "I am so busy that I havent looked after myself, as I am always doing for others. I feel that the Eating for You approach has helped me to reconnect with myself, And it has made me slow down and reflect on what I need to do to look after myself. And I dont feel guilty." If you are ready to put aside time for you, To have a healthier lifestyle and are not sure where to start, Then I invite you to join me for an Eating Habit Profile. The call is free, as I know you have probably tried multiple diets and programs and are now looking for a longterm solution. Together, in the call, we create an action plan to get you started. Just click on this link, https://booknow.eatingforyou.com.au/ I have a few places available this coming week x

02.01.2022 One of the benefits of mindfulness is that it creates time, Like to know more? Time is often the reason given for not investing in health and wellbeing,... And I understand how valuable time is. Mindfulness is about being present with a purpose and without judgment. In a practical sense, this means we finish tasks quicker, We dont have to cross-check and double-check, And we experience less stress because we are not worried about whether we completed the task correctly. If you would like to have more time and enjoy better health, then I also suggest taking a look at the Eating for You book, Eating and living mindfully will save time and decrease the stress of not knowing what to eat x https://eatingforyou.com.au/p/book/

02.01.2022 Reaching for sugary foods more often? During COVID-19 I have received many questions about snacking and sugar cravings. Like to know how to stop the cravings?... In this weeks blog post I describe the five main reasons we reach for a sugar hit: * Hunger * Stress * Habit * Boredom *Tiredness I also share 7 tips to stop sugar cravings. Just click on the link below to learn how to transform this habit mindfully x

02.01.2022 With COVID-19 re-emerging and the winter weather settling in, I thought it was timely to share some tips on winter nourishment. The practice of mindful eating and living supports wellbeing in every season.... Like to know what is recommended for winter? Winter encourages warm foods and drinks. In the video, I share a few of my favourites that include warming herbs and spices. Herbs and spices have a number of health properties, including antibacterial, antioxidant, and anti-inflammatory. And they make foods and drinks taste delicious. Winter, with the shorter daylight hours, is perfect for rest and reflection. Perhaps catch up on some sleep too! But movement is still necessary, so it is best not to laze on the sofa all day long :-) I encourage you to listen to your instincts to keep warm and well throughout the winter season x

01.01.2022 Time is one of the biggest barriers to changing eating habits. Not food, knowledge or willpower! Surprised?... In my 25 plus years talking to people about health, nutrition and lifestyle, I have heard this so often, I just dont have enough time, but I need to make time! A recent survey of my Facebook Group members identified that making time a priority was their biggest challenge too. The first and most important step is to know where your time goes. In all of my programs, this is the first thing I get everyone to do. Because I know, if time is not allocated for the online course and wellness activities, nothing will change. A time audit is simple! Just in your print or electronic diary track what you do throughout your day. Record what you do in 15 to 60 minute time intervals. I appreciate that you time might be a new concept for you. If you would like some assistance with this, then please send me a message. Wishing you a mindful day ahead Sallyanne x