Erin O'Neill in Brisbane, Queensland, Australia | Nutritionist

Erin O'Neill

Locality: Brisbane, Queensland, Australia

Phone: +61 431 041 314

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

24.01.2022 Happy Dieitians Day

24.01.2022 Do you wish you felt confident enough to stop wearing baggy shirts that hide your belly? What about feeling confident in pants or shorts again instead of always hiding your shape under flowing skirts and dresses? Imagine being able to wear dresses next summer without a cardigan to cover up your arms.... As a modern mum, youre determined to feel good in your clothes again, but the thought of trying to lose weight feels overwhelming. Whenever youve dieted to lose weight in the past you overthought everything and craved all the foods you were told you couldnt have. You just wish there was an easy solution. What if I told you there was? Ive helped loads of women lose weight and keep it off WITHOUT counting calories or points WITHOUT giving up their favourite foods WITHOUT going to bed hungry. No keto, no paleo, no intermittent fasting, no mummy shakes. Just eating normal food when youre actually hungry. If youre over dieting to lose weight and ready to let go of the belief that theres a new diet just around the corner that will finally work for you (sorry, but theres not), youll wanna join me for my free online live masterclass: The Frist 5 steps to permanent weight loss that dont include counting calories or following a restrictive diet. Id love for you to join me! Get all the details and sign up right here: https://mailchi.mp/361ba391d33b/5stepstopermanentweightloss

24.01.2022 Does overcoming food cravings after the kids have gone to bed feel like a never-ending struggle? You sit down to finally relax for the evening and your mind starts thinking about your favourite foods. You sit on the couch fighting the craving, but the harder you fight it the stronger it gets. So you hit the pantry and dig into the chocolate youve hidden from the kids.... Sound familiar? Heres a quick tip: Ask yourself this question. Am I physically hungry? If the answer is yes, then you should most definitely eat. If the answer is no, then ask yourself, What do I need? Do you actually need sleep? Do you need a hug or some quality time with your partner? Do you need intellectual stimulation? Food isnt going to appropriately satisfy any of those needs, is it? Do you have some feelings that you need to deal with? Acknowledge whats troubling you. Consider writing in a journal. Allow your feelings to emerge. This will reduce the need to push them down with food. If you have an episode of using food to cope, use it as a red flag that something is going on in your life that needs your attention. Whatever you do, dont beat yourself up. Everyone does it. Just take it as a learning experience and move on. P.S. Did you hear Im offering free 30-minute "Overcome Your Cravings" mini-coaching sessions. During your session well work together to: Come up with a plan of meals and snacks that will help you lose weight while keeping you energised and satisfied throughout the day Understand the messages your body is sending you about how it wants to be fed in a way that makes you feel good And help you ditch the eat-restrict-repent cycle You can get all the details and book your time here: https://erinoneillapd.satoriapp.com//204641-overcome-your-

23.01.2022 #mealplanmonday I normally dont like to give out meal plans because I think they encourage rigid behaviours around food choices. But... I know that they can also be good to help you get an idea of how to make sense of all the nutrition science by turning it into real food advice.... So... heres one for you to save. Breakfast: Basic Porridge Combine cup raw oats, cup milk and cup water in a small saucepan over medium heat. Bring to the boil. Cook, stirring, for 23 minutes or until oats are soft and creamy. Lunch: Curried Chickpea Salad In a large mixing bowl, whisk together 1 Tbs extra virgin olive oil, 1 tsp lime juice, 1 tsp curry powder, and tsp maple syrup. Add cup canned (& rinsed) chickpeas, stalk celery (finely chopped), apple (finely chopped), 1 Tbs chopped red onion, 1 Tbs dried cranberries, and 1 Tbs chopped coriander to the mixing bowl with the dressing. Fold everything together. Season with salt and pepper to taste. Serve chilled. Dinner: Ginger Salmon Burgers Place 500g of skinless salmon cut into inch chunks to the bowl of a food processor (including the blade) and place in the freezer for 15 minutes. Meanwhile, in a large mixing bowl combine cup finely chopped coriander, 2 Tbs minced ginger, 1.5 Tbs coconut aminos, 2 tsp sesame oil and 2 tsp lime juice. Set aside. Remove the food processor bowl from the freezer. Pulse the salmon 4 to 5 times until finely chopped but not a puree. Fold the chopped salmon into the coriander and ginger mixture. Form the mixture into patties. If it is too wet, refrigerate for 20 minutes to stiffen before forming into patties. Heat 2 Tbs extra virgin olive oil in a large non-stick pan over medium-high heat. Cook the salmon burgers for 4 to 5 minutes per side, or until cooked through and firm to the touch. Serve salad or vegetables. Snacks: 1/4 cup almonds, 1 cup of fruit salad, flavoured Greek yoghurt, carrot sticks with 2 Tbs pumpkin, caramelised onion and cashew dip, 2 squares dark chocolate. What do you think of #mealplanmonday? Would you like it to become a regular feature? Drop your favourite emoji below and let me know.

22.01.2022 Are your diet beliefs or the food rules youve been exposed to holding you back? Do you avoid social invitations because the food being served doesnt fit in with the diet youre currently on? Did you travel overseas but you couldnt immerse yourself fully in the culture you were there to experience because the food available didnt fit in with the diet you were on?... Are the negative emotions youre experiencing around food and your body due to being stuck in the diet trap, stopping you from living your best life? So much of what we do as social beings revolve around food. If you subscribe to a set of diet rules that place restrictions on what you can and cant eat, then they are going to limit your experiences in this world. Dont let food restrictions hold you back from living your life to its fullest. See more

21.01.2022 #weightlostiptuesday Organise and structure your time. Im sure you do this for all the kids activities (well, maybe not at the moment - but its not far away ), but do you do it when it comes to your nutrition? Remember, nutrition is a science, and eating is a behaviour. So give yourself the best chance to make great food choices each day.... Allocate time each week to write a meal plan & shopping list, shop for groceries, and prepare meals. Oh, and make sure you are making time in your day to actually stop and eat. For more great tips like this, download my 10 Steps to Lose Weight Without Going on Another Diet. https://mailchi.mp/eb4ccdff236e/givemethe10steps

21.01.2022 You know you want to lose weight, but somethings holding you back from getting the support and accountability you need. Maybe youre wondering: Will this program actually work for ME? What if I end up feeling like a failure?... Is it selfish to spend money on myself? I get it! I know how scary it can feel to invest in yourself (it took me months to make the decision to invest in my first business coach), especially when youre not sure if you have what it take to get results. At the same time --> youre tired of feeling uncomfortable in your clothes --> you hate seeing your tummy stick out in photos --> youre sick of overthinking every bite you eat. How long can you keep hiding your body from your partner before it really impacts your relationship? How long can your kids watch you go on diet after diet, before they end up with their own eating problems? How will your kids feel when they grow up and realise they have no pictures with their mum because she was too embarrassed to get in the photo? What would it be worth to you to finally enjoy life again without thinking about food and your weight all the time? Id say thats priceless! Heres the thing, nothing changes if nothing changes. You wont get different weight loss results by continuing the same yo-yo diets or quick-fix programs. Ive had client after client, share their disappointments in past diets before coming to me. Im talking years of diets adding up to big cash , defeat after defeat, and starting at a higher weight each time. I hate it! I can feel the frustration, the negative self-talk, and the fear of trying yet again. I know you want it to be fast. I know you worked really hard those times you followed those plans. I know youre losing hope in your ability to lose weight. Healthy weight loss is achievable with the right guidance, nutrition, and patience. It can be scary to try something youve never done before. However, you might just surprise yourself with how good you can feel, enjoying foods you love and still lose weight. With my program, the only thing youll be hungry for is more SUCCESS! You are worth it to put yourself first for a change so that you can become a happy, healthy mum and wife your family needs you to be. If youre ready to cut ties with those old diets and thought patterns and mindfully and intentionally lose weight, lets chat. If were a good fit, Ill help set you on a personalised and smart plan to successful weight loss. Book your chat via the link: https://erinoneillapd.satoriapp.com/o/204641-chat-with-erin

21.01.2022 Did you know there is a complex community of organisms living in your gut? 100 trillion bacterial cells to be more exact. They live there with us in symbiosis [sim-bi-os-is].... Meaning, they benefit from us and we benefit from them. They benefit from us because we feed them, and we benefit from them because of the wide range of metabolites [chemical substances] they produce. They digest the FIBRE in our diet and as a result of this digestion, they produce chemical by-products that signal our immune system, regulate our hormones, influence our moods, maintain the integrity of our gut lining, regulate our appetite and help us lose weight!!! If youd like to know more about how your gut health can make losing weight easier, head on over to my blog where Ive written all about it. See more

21.01.2022 The Empowering You program is something I have been pouring my heart and soul into for a while now. The program is a result of working with, and listening to, h...undreds of women, just like you, who feel overwhelmed and sick of not living their best life! Empowering You is a personalised 6 month program for women, equipping them with the steps, tools and strategies to live the life they want. It has self paced learning modules AND regular sessions with me to encourage and support you every step of the way! In the Empowering You Program, we will work on things like: Having healthy boundaries with others, and not feeling guilty about saying no to others... Having happy and healthy relationships with family and friends Being confident and comfortable in your own skin Being free from negative self-talk that holds you back personally and professionally Having a future you look forward to For all the details about the program, check out my website. https://honnihaytoncounselling.com.au/empowering-you-couns/ And if you think it looks like it could help you, schedule a FREE discovery call and we can chat! And as an earlybird special...if you apply in the next 2 weeks, you get a FREE bonus session with me :)

20.01.2022 You’re painfully aware that every attempt you’ve made to lose weight has ended in failure. You know you’re sick of thinking and worrying about food all the time and you’re ready to do something about it, but something’s holding you back from getting the support you need. Maybe you’re wondering: -- Will this program actually work for ME?... -- What if I end up feeling like a failure? -- Is it selfish to spend money on myself? I get it! I know how scary it can feel to invest in yourself, especially when you’re not sure if you’ll get results. At the same time, you’re tired of feeling uncomfortable in your clothes, valuing each day based on whether the scale is up or down a kg or two and overthinking every bite you eat. ::: How long can you keep cancelling on your girlfriends (because you don’t know what you’ll eat) before it really starts affecting your relationships? ::: How long can your kids watch you go on diet after diet, before they end up with their own eating problems? ::: How will your kids feel when they grow up and realize they have no pictures with their mum because she was too embarrassed to get in the photo? *** What would it be worth to you to finally enjoy life again without thinking about food and your weight all the time? I’d say that’s priceless! *** Here’s the thing, nothing changes if nothing changes. You won’t get different weight loss results by continuing the same yo-yo diets or quick-fix programs. You deserve to put yourself first for a change so that you can become the happy, healthy mum your family needs you to be. ================================= If you’re ready to ditch the diets and get you started on your journey towards a normal relationship with food and feeling happy and comfortable in your body, let’s chat! Send me a DM or book a free Ditch The Diets session with me this week. https://erinoneillapd.satoriapp.com/o/204641-chat-with-erin

20.01.2022 Im looking for 3 busy mums who want to lose between 5-10kg and are DONE with the quick fix weight loss plans. Youve been dieting for years without consistent results. You keep thinking your real life will begin when you finally lose weight You use food to help you cope with difficult feelings.... You feel as if youre in this constant battle with food? You want to be able to slip comfortably back into the pre-baby jeans. You want to feel comfortable and confident enough to wear THAT swimsuit this summer. You just want to be able to eat chocolate without feeling guilty. If youre a busy mum wanting to lose between 5-10kg whos DONE with all the quick-fix weight loss plans and youre ready to do the work that will see you lose the weight and keep it off FOREVER... Message me the word "Ready" and lets get started.

19.01.2022 Do you struggle with making poor choices at mealtimes and feel the need to snack, even when youre already full or not hungry? Youve been on the diet roller coaster for years and feel like youve got a what the heck attitude going on. You know you could really do with some help and encouragement but theres something holding you back. Youre reluctant to get the help and support you need because youve already spent so much time & money trying to move through your issues ...with food and your weight. And I get that its scary to invest in yourself again when maybe youre sceptical whether any program is truly going to work for you. Youve got the fear of failure from all of your ghosts of diets past. Heres the thing! You can go on any diet you want and youll lose weight, but until you get to the root cause of your eating triggers, the weight will never stay off and it will always come back. And youll continue to spend time and money trying to move through it, while losing even more trust in yourself. Yes, you might want to lose some weight (I mean who doesnt, right?) but what you really need to do first is understand and heal your relationship with food and learn to trust yourself and your body - this is where I can help you. Losing weight is as much about your head as it is about the food, and it requires you to learn about yourself and why you eat the way you do. Its unlikely youll follow through with your well-intentioned weight loss plan if you dont deal with your thoughts and emotions around why youre eating. This is the missing piece to your weight loss success and also the reason why the work I do with my clients is different (and more impactful) from anything theyve ever tried before. I support my clients to go from ^ Dieting for years without consistent results ^ Using food to cope with difficult feelings ^ Feeling like theyre in a constant battle with food ...to ^ Losing 9kg in 6 months to fit into their size 10 jeans, button them up and still breath ^ Tuning into their body and what it actually needs instead of just eating for the sake of it even when they werent hungry. ^ Feeling capable and in charge of what theyre eating. So if you want to go from relying on measurements to know how much to eat (calories, weights, macros) to feeling confident enough to eat when youre hungry and stop when youre full then, lets chat. My 4-month support program will give you all the tools, guidance, support and accountability that you need to start healing your relationship with food and your body and start living a life you actually enjoy. Book your free chat with me here: https://erinoneillapd.satoriapp.com/o/204641-chat-with-erin

18.01.2022 NEW BLOG - Hands up if youre scared to snack. Im a snacker. I dont go a day without snacking. But, I wasnt always this way. I used to think the less I ate the more weight Id lose.... And thats great in theory. But, the reality? By the time the afternoon rolled around, I was so hungry that no amount of willpower was any match for my bodys built-in mechanisms to protect itself from starvation. All I could think about was food. Sweet food. Starchy food. Food that would give my body the fuel Id been starving it of all day. Id lose the ability to make good decisions about what I ate. And, Id eat with such urgency that Id miss the subtle signals of fullness my body was giving to me. Then the guilt would kick in. Id feel like a failure for not having more control. Sound familiar? Good news is theres a better way to eat thatll leave you feeling satisfied and in control. You can still snack and lose weight - yes its possible and Im proof of that!

17.01.2022 Many, many people experience some type of anxiety surrounding their health and seeking services. Its my job to remove as much of this as possible so that you can get the most out of the experience. Sometimes just knowing what to expect can help to make you feel more comfortable.... So, what should you expect the first time we meet? Well, for starters, we wont meet in person at the moment. We will meet online via a secure video link. So, it doesnt matter where in the world you are. Pretty neat, hey? Expect a lot of questions. I want to know as much about who you are as a person as I can so that I can help you. There will be lots of questions about who you are, your goals, what you eat, what you do, as well as your physical and mental health. I do a lot of listening. Im a really great listener and Im very sensitive. Once Ive pieced all the information together to form a story about whats going on for you Ill translate all the tricky nutrition science behind my recommendations into REAL FOOD advice that you can use at home. This is a really important part of you developing an understanding about what the issues are and how to fix them. We will create a sustainable plan TOGETHER to achieve the changes that you are seeking. But, it doesnt all end there. The clients who get the best outcomes from their time with me work with me over the long term. Ongoing and continuous care is a very important part of the plan after the initial appointment. We will discuss how frequently we should meet so that I can provide you with ongoing guidance and accountability to help you stay on track. So, theres nothing to worry about. Im very friendly. And I wont get cross at you (I save that for my husband and kids ).

16.01.2022 Ive said it before and Ill say it again, theres no magic pill you can take to lose the weight you want. It doesnt happen overnight and it certainly doesnt come from following a diet plan that worked for someone with a completely different genetic makeup and lifestyle than your own. Heres what it really takes to start losing weight that youll keep off:... 1. Mindset - self-belief is the #1 predictor of success. If you have a long history of unsuccessful dieting attempts, the fear of failing again or thinking that nothing in the world will work for you is a limiting belief & will sabotage your efforts. 2. Define your weight loss dream - ask yourself "Why do I want to lose weight? How will it change my life? Why is this so important to me?" When you clearly define what losing weight means to you - something that matters deeply to you - this will help you overcome difficulties you will face along the way without giving up. 3. Organise & structure your time - allocate time each week to write a meal plan & shopping list, shop for groceries, prepare meals, be active. And make sure you are making time in your day to actually stop and eat. 4. Optimise sleep quality- poor sleep can lead to you feeling constantly hungry for large portions of calorie-dense foods. It makes it hard to mobilise your fat stores ie. lose weight. 5. Meal Planning - do the work each week to create a plan. Do all the hard thinking once. Then all thats left to do when youre hungry is execute. Wanna know more about the first 5 steps I walk all my clients through that leads to permanent weight loss, that doesnt include having to count calories or follow a restrictive diet? Im hosting a live online masterclass where Ill be sharing: The common trap most mums fall into and how its actually holding you back from achieving everlasting weight loss The MOST important thing you need to focus on every day that leads to big results (without this, nothing else matters) The TWO key questions I ask myself every day that allow me to eat what I want without feelings of guilt or failure The exact steps that made all the difference for me in finally being able to lose weight and maintain it for almost 2 years now The game-changing habit I resisted thats made it possible for me to have a wardrobe full of clothes that I love and that make me feel comfortable and confident, and the energy each day to be the mother I always dreamed Id be. Want in? Get all the details and sign up right here: https://mailchi.mp/361ba391d33b/5stepstopermanentweightloss

16.01.2022 13 Ways to prevent emotional eating now that youre working from home.

15.01.2022 You spoke and I listened Overwhelmingly, cravings are the area youve told me youre struggling with right now. You know what you eat plays a big role in helping you lose weight and you spend the first half of your day being good ... BUT... Then mid-afternoon comes and you start to feel sluggish and in need of a break from work (and Learning@home ) so you find yourself starring into the fridge looking for that sugar fix. Or, after youve finally got the kids to go (and stay) in bed you sit down to relax for the first time all day and your thoughts turn to chocolate, ice cream, lollies, or basically anything sweet. Then you feel guilty and ashamed because you feel like a failure who has no willpower. But you tell yourself youll make up for it by being good again tomorrow. And the cycle starts again. Sound familiar? I hear this from so many mums! Theyre stuck in the eat-repent-restrict cycle. I know you probably think that skipping meals and trying to be good will help you lose weight, but its actually doing the opposite. See, youre body doesnt know the difference between intentional dieting and starvation. It just sees starvation. And its programmed not to starve to death. The problem is, when you restrict yourself during the day, your body drives you to make up those calories (and more) later on. This strong biological urge makes you think youre a failure who has no willpower. Its a vicious cycle that I help my clients break. And I want to help you too during this difficult time. So Im offering a limited number of FREE "Overcome Your Cravings" mini-coaching sessions to 4 lucky mums TODAY (theres current only 2 left today) and next week. All you have to do is send me a PM and we can schedule your session. And, its completely free. With my 3 step plan for overcoming your cravings, youll no longer lay in bed at the end of the day recalling all the things you ate and how youll do better tomorrow. During your "Overcome Your Cravings" session, well work together to: come up with a plan of meals and snacks that will help you lose weight while keeping you energised throughout the day understand the messages your body is sending you about how it wants to be fed in a way that makes you feel good and help you ditch the eat-restrict-repent mindset If you want to say goodbye to the guilt and shame and overcome your cravings once and for all then go ahead and PM for the details. Then all thats left to do each night is enjoy your uninterrupted couch time (without the side of self-loathing).

14.01.2022 How to reach your fibre goals!! Okay, stay with me here. You don’t need to track your fibres BUT you should be getting at least 25-30 grams per day and the way to incorporate more fibres into your diet IS SO EASY: 1. Include veggies with 2 meals each day... 2. 1 serving of veggies as a snack 3. Include lots of colours 4. Eat the skin (where you can) of fruits and veggies 5. 2 servings of fruit each day 6. Have a handful of nuts (30 - 40 g) 7. Include legumes in your diet 2x per week 8. Eat lots of whole grains See?? How many of these things are you already doing without even realising it? Including more fibre in your diet is a seamless way to cut down on your cravings and stay fuller longer! See more

14.01.2022 This busy mum had enough!!! Raising children and knowing what they can and can’t eat throughout their growth stages can be so difficult, especially if you have a history of restriction and dieting. Once we worked together, she was able to remember that food is JUST food and it can all be so simple when we get back to basics and just listen to our bodies. ... I mean when you think about it, it really is so simple! Babies cry when they are hungry and they stop feeding when they are full, if babies can do it so can we. See more

14.01.2022 Hi busy mums, as promised, part 2 of yesterday’s tip! Today’s tip: Listen to your fullness cues When you feel the food in your stomach and you begin to feel full, this is when you should stop. Most women run into trouble when they feel this way and ignore it, and then continue eating or drinking. This eads to overeating, which will lead to feeling even worse!... Listening to your fullness is also a key piece in intuitive eating, and a major component in actually enjoying the holiday season. You don’t want to feel like the plum pudding, you want to eat and actually ENJOY the plum pudding - so listen to your feelings of fullness. =========================== If you have trouble listening to your fullness cues (or don’t even know what they are!) reach out, let’s chat, I’d love to help! I’ve got 3 early-bird places left in December for my brand new program for 2021 - DITCH THE DIETS. To enjoy the holiday treats and still feel good in your body come January enrol via the link in my bio

12.01.2022 Did you know? Overeating is the main resistance to weight loss. To lose weight, you must have a lower caloric intake than output - but if you’re overeating, you might be going over this limit. When you overeat and your body doesn’t have anywhere to store that excess energy...your body holds onto it...and yep, you gain weight.... BUT there is a way to beat this overeating! This week, I wanted to talk to you about how you might avoid overeating and get back on track (even during the holidays). Here’s today’s tip: Learn how to feel your emerging fullness This feels like when you’re not uncomfortably full and you’re satisfied with what you ate during your meal. Recognizing these signals will help you know when to STOP eating and AVOID overeating. This might come from overdieting (eating small amounts, restricting, etc.) or even from eating when distracted. When you’re distracted, you aren’t paying attention to how much you’re eating and have a higher tendency to miss your fullness cues and eat too much. (I’m looking at you eating in the car or in front of the TV ) Pay attention to your body when you eat so you’re recognizing when to stop eating and when you’re comfortable. When you feel comfortable after eating, you’re no longer hungry, you’re satisfied, you’re not feeling bloated or like you ate too much. You’re just comfy and content. Make sure to look for these cues next time you eat to help avoid overeating.

12.01.2022 Quick and tasty snack idea SPICY chickpeas on avocado toast (you can spice them up as much or as little as you like!) save the recipe to make this later because its literally so easy But first: WHY eat chickpeas? Here are some great reasons:... Great source of plant-based protein Source of vitamins, minerals and phytonutrients (folate, manganese, saponins) Source of fibre & low glycemic index Can help you feel full for longer Cheap! and heres the recipe: What youll need: 1/2 cup chickpeas (ideally peeled if you have time, for extra crisp) 1/2 tsp each of cumin, paprika & chilli powder/flakes Pinch of salt and pepper Light drizzle of honey & lime juice 1 tbsp olive or coconut oil 1/4 or 1/2 avocado and 1 or 2 slices of toast (depending on how hungry you are) Method: 1. Mix the cumin, paprika, chilli, salt and pepper together in a small mixing bowl. 2. Saut the chickpeas in a pan with coconut or olive oil until crispy and golden brown (3-5 mins). 3. While these are cooking, assemble your avocado toast. 4. After cooling for a minute, mix the crispy chickpeas with the spices, then add the honey and lime juice. 5. Add to avocado toast and enjoy Would you try these? Let me know if you plan to make them! Note: if you are sensitive to chickpeas and they make you bloated , its recommended to have 1/4 cup at a time and build your tolerance from there.

11.01.2022 Welcome back to my quick holiday survival tips! This series is about how to enjoy the holiday treats and still feel good in your body come January.. Today’s tip: Watch your alcohol intake It’s scientific: After just one drink, your standard body systems (such as hunger cues and non-hunger cues) are already lowered. AND, if you’ve been ‘preparing’ for the party by not eating all day, and then you begin drinking, your rational decisions toward the foods you consume will be ext...remely low. You’ll be more likely to go for the cookie tray over the veggie tray, and indulge in the snacks rather than have an actual meal. Also, alcohol is super high in calories and does not provide any nutritional value Enjoy your night, have a drink, but also have some water in between drinks and consume regular food ======================= Want a little extra support to enjoy the holiday treats and still feel good in your body come January? Let’s chat, I’d love to help you enjoy the party seasons. I’ve got 3 early-bird places left in December for my brand new program for 2021 - DITCH THE DIETS. Find out more and enrol via the link in my bio

11.01.2022 If youre not hungry at breakfast time, then you dont need to eat it! SAY, WHAT!?! The line Breakfast is the most important meal of the day was invented in the 19th century by Seventh Day Adventists James Caleb Jackson and John Harvey Kellogg to sell their newly invented breakfast cereal.... Yep, its a marketing slogan thats been turned into a food rule. Not a clinical recommendation. I get my clients to eat when their hunger tells them they need to. Not some silly food rule. Only you can know what your body truly needs. I teach my clients to trust that they have the ability to honor their hunger and feel their fullness. If youre done with all the silly food rules and ready to cut ties with these old diet rules and thought patterns and mindfully and intentionally lose weight, lets chat. If were a good fit, Ill set you on a personalised and smart plan to successful weight loss.

10.01.2022 Let’s break it down with this simple to understand support pyramid: At your foundation: A supportive dietitian/nutritionist (that’s me!) So we can build a healthy relationship with food, work on your negative habits and replace with beneficial ones, and set you up with long-term success.... Then you go through the steps: Break unhealthy, negative habits Such as restrictions, dieting, binge-eating, etc. Break negative self-talk You can only get as far as you believe you can, so let’s work on initiating a positive mindset to take you further. Then finally: A healthy, balanced life It won’t be easy, it might be a little difficult, but I promise, it will be worth it. Lucky for you, I have some spots open for coaching so DM me to learn more! See more

09.01.2022 Hi busy mums! This probably goes without saying, but you should have your cake and eat it too - especially during the holidays. Today’s tip: Don’t restrict yourself Go to the party with full permission to enjoy what you want. No seriously, try it. ... Once you ‘allow’ yourself to eat whatever you want at the party or event, you generally tend to choose the things to eat that you’ll actually enjoy. You’ll lean toward more satisfying foods rather than trying to eat unsatisfying things by avoiding certain foods and overindulging because you were restricting. This is a major key to intuitive eating: listening to your body’s needs and wants rather than trying to follow the food rules. I can almost guarantee you’ll enjoy yourself much more if you just enjoy the celebration and have a fruit mince pie. However, this is a 2-part tip (you’ll get the second part tomorrow), because it goes beyond just granting yourself permission. ======================= Want a little extra support to enjoy the holiday treats and still feel good in your body come January? Let’s chat, I’d love to help you enjoy the partyseason. I’ve got 3 early-bird places left in December for my brand new program for 2021 - DITCH THE DIETS. Find out more and enrol via the link in my bio

09.01.2022 Im so excited for you to hear this inspiring interview with Ange! Before working together Ange struggled with confidence in herself and her weight loss efforts, a loss of direction, not knowing what to do, and wanting to find out why she couldnt break out of the diet cycle. We worked together to create a solid mindset for success and overcome her non-hungry eating, and within 3 months Ange was beginning to lose weight! Not only that, but she was also able to break the diet... cycle she was stuck in and learn to eat without guilt and overthinking every food choice (which was her ultimate goal in the first place). You cant put a price on that! What I love most about Ange is that she was always ready to do the work and get outside her comfort zone, listen to her intuition and get to the bottom of what was driving her eating behaviours...and thats exactly why shes seen success. Getting to bottom of what is driving your eating behaviours so that you can get back to the part of you that truly knows how to feed yourself is how you break free from the diet trap and lose weight for good. I cant wait for you to watch this interview. Most importantly, what I want you to take away from this is that these results are 1000% possible for you too! -------------------------------------------- If you know youre ready to have me by your side so that you can lose weight without having to diet, Ive got a 1:1 coaching spot with your name on it! Book a free chat with me here to talk about how I can help you lose weight without having to count calories or follow a restrictive diet. https://erinoneillapd.satoriapp.com/o/204641-chat-with-erin

08.01.2022 Hey busy mums! It’s November, and you know what that means...PARTY SEASON And while we really love the holidays (no more school lunches - yay!), with the busy season comes the pressure to eat more food. You’re visiting family, celebrating, sports teams are playing, kids are having events...there seems to be something happening most weekends!! I am here today (and for the rest of the week), to give you my top 5 Intuitive Eating tips on how to enjoy the holiday treats and sti...ll feel good in your body come January. Today’s tip: Don’t arrive at the party too hungry. When it comes to those holiday parties at work, or big dinnerswith family, your go to solution might be to starve yourself all day so that you can ‘enjoy’ your big dinner. BUT let me tell you why this is a mistake Picture this...You don’t eat all day so you can really ‘enjoy’ your holiday party, then you arrive starving, and you overindulge in all the decadent holiday goodies: alcohol, chocolates, sweets, lollies, rich foods...Then you go home not really enjoying yourself at all - just feeling sick and disappointed with the lack of self-control. A way to avoid this?? Honour your hunger cues throughout the day and eat something!! That way you won’t overeat at the party and endup upset. This way, you can actually enjoy yourself and your party. Sound like a plan? ====================== Want a little extra support to enjoy the holiday treats and still feel good in your body come January? If you need help learning how to stop restricting yourself during the holidays, let’s chat, I’d love to help you enjoy the partyholiday seasons. I’ve got 3 early-bird places left in December for my brand new program for 2021 - DITCH THE DIETS. Find out more and enrol via the link in my bio

08.01.2022 Im so proud to promote this brand new program by my colleague and friend Honni Hayton Counselling. "Working with Honni has changed my life! Im now more confident...and no longer have faulty thoughts holding me back. I feel unstoppable!" - Honnis happy client This could be you too! The Empowering You Program has been designed to help women overcome whatever challenges are holding you back, and has all the support and encouragement you need to reach your goals!... A 6-month Program for Women that Guides You Through Five STEPS to a Guilt-free Life of Purpose, Freedom, and Happiness. I mean, who doesnt want that!! But just in case youre wondering if this program is right for you: Are you feeling overwhelmed, exhausted and unsatisfied in relationships? Are you a dependable woman whos tired of putting on a happy face for everyone else? Do you feel like youre putting everyone elses needs above your own, only to end up feeling exhausted, overwhelmed and alone? Perhaps youre just not coping with the mental load youre expected to carry for everyone else? I get it. And Honni gets it. You want your life to change and to feel happy, but youre not sure where to start. And rest assured, youre not going crazy! You just need the steps to take back your power, and feel great again. With the right guidance and support its totally possible. Check out Honnis website for more info. And be sure to tell her I sent you

08.01.2022 Do you struggle with making poor choices at mealtimes and feel the need to snack, even when you’re already full or not hungry? You’ve been on the diet roller coaster for years and feel like you’ve got a what the heck attitude going on. You know you could really do with some help and encouragement but there’s something holding you back. You’re reluctant to get the help and support you need because you’ve already spent so much time & money trying to move through your issues w...ith food and your weight. And I get that it’s scary to invest in yourself again when maybe you’re sceptical whether any program is truly going to work for you. You've got the fear of failure from all of your ghosts of diets past. Here’s the thing! You can go on any diet you want and you’ll lose weight, but until you get to the root cause of your eating triggers, the weight will never stay off and it will always come back. And you'll continue to spend time and money trying to move through it, while losing even more trust in yourself. Yes, you might want to lose some weight (I mean who doesn't these days, right?) but what you really need to do first is understand and heal your relationship with food and learn to trust yourself and your body - this is where I can help you. Losing weight is as much about your head as it is about the food, and it requires you to learn about yourself and why you eat the way you do. It’s unlikely you’ll follow through with your well-intentioned weight loss plan if you don't deal with your thoughts and emotions around why you're eating. This is the missing piece to your weight loss success and also the reason why the work I do with my clients is different (and more impactful) from anything they've ever tried before. I support my clients to go from * Dieting for years without consistent results * Using food to cope with difficult feelings *Feeling like they’re in a constant battle with food ...to *Losing 7kg in less than 4 months *Tuning into their body and what it actually needs instead of just eating for the sake of it even when they weren’t hungry. *Feeling confident, in charge and happy about what they’re eating. So if you want to go from relying on measurements to know how much to eat (calories, weights, macros) to feeling confident enough to eat when you’re hungry and stop when you’re full then, let’s chat. My Ditch The Diets Introductory program will give you all the tools, guidance, support and accountability that you need to start healing your relationship with food and your body and start living a life you actually enjoy. Book your free chat with me here to find out more: https://erinoneillapd.satoriapp.com/.../204641-chat-with...

06.01.2022 Did you know kiwi fruit are from actually from China and not New Zealand? Did you know the skin on kiwi fruit is edible? Comment below if you think Im crazy or if you are a fellow kiwi skin eater?

05.01.2022 Im excited to be joining Honni on Wednesday to share our advice and tips on how to "End Emotional Eating During Isolation."

05.01.2022 Im looking for 2 busy mums who want to lose between 4-10kg by Christmas and are DONE with the quick fix weight loss plans. Youve been dieting for years without consistent results. You keep thinking your real life will begin when you finally lose weight You use food to help you cope with difficult feelings.... You feel as if youre in this constant battle with food? You want to be able to slip comfortably back into the pre-baby jeans. You want to feel comfortable and confident enough to wear THAT swimsuit this summer. You just want to be able to eat chocolate without feeling guilty. If youre a busy mum wanting to lose between 4-10kg by Christmas whos DONE with all the quick-fix weight loss plans and youre ready to do the work that will see you lose the weight and keep it off FOREVER... Message me the words "Summer Ready" and lets get started.

03.01.2022 I recently went live in my private Facebook group Easy Weight Loss For Busy Mums, to answer some questions about weight loss as we navigate this challenging situation we all find ourselves in. Watch a snippet of the video here where I talk about ways to minimise the "Quarantine 15!" Topics discussed in the full video include: adapting to a new eating routine... how to maintain your motivation to lose weight coping with emotions without using food For more guidance and support and to watch the full video, join my FREE group here - https://www.facebook.com/groups/easyweightlossforbusymums/

03.01.2022 When your body tells you you’re hungry - eat! (And make sure you’re including enough nutrients in your diet, as well) If you don’t, you’ll end up getting those cravings again and be unable to stop eating. BUT, if you listen to your body in the moment, you’ll be able to have more control over what you put into your body and when to stop. You should be consistently eating a solid diet with lots of fibre and protein - these 2 key nutrients will help you feel fuller quicke...r and also stay satisfied for longer. You can get fibre and proteins from: Legumes Fruits Veggies Fish Red Meats Chicken Grains Lentils Nuts & Seeds Ignoring your hunger cues is literally the worst thing you could do for your body! No amount of willpower will be able to stop you from overeating or over snacking or overindulging on those cravings if you ignore your initial hunger cues. Not only will the initial hunger cues be noticeable, but if you ignore them they will come back STRONGER. If you love your body, it will love you back. See more

03.01.2022 Did you save your seat at my free online masterclass last night? The feedback has been so positive and those who attended now have more clarity about how theyre going to break out of the diet trap and lose weight for good. "It was a great class thats definitely got me thinking. Ill be playing it again."... "Great session thanks Erin" "Thanks so much for the session especially for explaining problems with dieting and for the gift of menu planning & recipes" "Really well explained throughout!" If youre experiencing FOMO, fear not. There is a replay available. This masterclass is for you if: You wish you could just be a normal eater Youre overwhelmed by the cravings of bad foods You think dieting is the solution to all your problems You go from diet to diet to diet without finding the right one Youre frustrated with yourself for not sticking to your plan Youre confused about what you should eat Willpower is no longer working for you After watching this masterclass youll walk away knowing: The common trap most mums fall into and how its actually holding you back from achieving everlasting weight loss The MOST important thing you need to focus on every day that leads to big results (without this, nothing else matters) The TWO key questions I ask myself every day that allow me to eat what I want without feelings of guilt or failure The exact steps that made all the difference for me in finally being able to lose weight and maintain it for almost 2 years now The game-changing habit I resisted thats made it possible for me to have a wardrobe full of clothes I love and that make me feel comfortable and confident, and have the energy each day to be the mother I always dreamed Id be. Plus, when you request the replay youre gonna get to hear about a special offer thats only available to those who sign up. But youll wanna hurry, cause its only gonna be available until 11.59pm Sunday night. Request your replay here: https://bit.ly/thefirst5steps See more

03.01.2022 Meal planning framework Have your list of dinner meals - 20 to 30 that you love and you know the family will eat [it might sound like a lot, but youd be surprised how many you have once you start listing them] - then fill out this framework for 7 days. 1. Choose your protein:... Fish - twice Red meat - twice Chicken - once or twice Plant-based [eg legumes/tofu] or eggs - once or twice Easy meal/night off/comfort meal - nil to once 2. Add lots of veggies!!! Aim for 3-5 different types 3. Choose a whole grain accompaniment for at least half the week (if the dish calls for it - you may not add this every night): Brown rice, wild rice or black rice Barley (it makes a great risotto) Wholemeal Pasta Quinoa (use it as an alternative to rice) Soba noodles Bulgar wheat (tabouli) Whole grain bread crumbs Next, write your shopping list. Then youll have everything you need to execute your plan for the week For example, my familys dinner plan for the next 7 days based on this framework is: Day 1: Baked salmon, brown rice, steamed carrots, green beans and broccoli Day 2: Steak with baked potatoes, pumpkin, onion, and steamed carrots, green beans and broccoli Day 3: Fish burgers Day 4: Chicken stir fry with brown rice Day 5: Barley risotto Day 6: Spaghetti bolognese Day 7: Takeaway Check out my video to see how I meal planned this week.

02.01.2022 Have you saved your seat yet for tomorrow nights free online live masterclass: The First 5 steps to permanent weight loss that dont include counting calories or following a restrictive diet? This masterclass is for you if: You wish you could just be a normal eater... Youre overwhelmed by the cravings of bad foods You think dieting is the solution to all your problems You go from diet to diet to diet without finding the right one Youre frustrated with yourself for not sticking to your plan Youre confused about what you should eat Willpower is no longer working for you In this free online live event youll walk away knowing: The COMMON TRAP most mums fall into and how its actually holding you back from achieving everlasting weight loss The MOST important thing you need to focus on every day that leads to big results (without this, nothing else matters) The TWO key questions I ask myself every day that allow me to eat what I want without feelings of guilt or failure The EXACT STEPS that made all the difference for me in finally being able to lose weight and maintain it for almost 2 years now The GAME-CHANGING HABIT I resisted thats made it possible for me to have a wardrobe full of clothes I love and that make me feel comfortable and confident, and have the energy each day to be the mother I always dreamed Id be. Plus, if you save your seat at this masterclass youre gonna get to hear about a special offer thats only gonna be available to those who sign up. And if you cant make it live, dont worry, there will be a replay, but you just have to be on the list. Get all the details and save your seat right here: https://bit.ly/thefirst5steps

02.01.2022 "Ive never been this heavy...even during my pregnancy!" I heard several women say this over the last few weeks. Isolation seems to have taken its toll on our waistlines!... This could be for a few reasons: less incidental exercise more baking being done or using food to comfort us (emotional eating) Thats why I am teaming up with Honni from @Honni Hayton Counselling net week to discuss emotional eating and how to stop it! Now, Im not your usual dietitian...because I dont believe in diets! Im all about teaching women about intuitive eating. Its revolutionary stuff! You dont want to miss what I have to say on emotional eating. Next Wednesday May 6th at 11.30 am, in Honnis FB Self Care Group for Women. Click the link in the comments to join the Facebook Self Care Group for Women

02.01.2022 YOU KNOW THOSE MUMS WHO NEVER NEED TO DIET? The ones whos weight always stays the same, eat chocolate and drink wine on a regular basis and can run out the door looking fabulous on a moments notice without spending any time contemplating their wardrobe? I might be one of those mums now, but it has definitely NOT always been that way.... Far from it! I struggled with my weight throughout my teens and most of my 20s. I did Weight Watchers (twice), drank chalky meal replacements and even tried starving myself. I know what its like to go in search of the latest and greatest diets hoping for a miracle, only to be let down time and time again. I know how it feels when people comment on your weight or make hurtful comments about what youre eating. A client recently asked if I had any before & after photos to share and it dawned on me that its one thing to tell you Ive struggled with my weight, but entirely different to show proof. As they say, a picture is worth a thousand words. It wasnt easy finding a photo (because when youre not happy with your body you avoid taking photos), but I searched through old photos and finally found one to share. It still makes me cringe. Even my kids couldnt believe it was me! Im sharing this to show you that I truly get it! I understand how frustrating it is to live in a body you dont like because Ive been there. I know what it feels like to fear that youll never lose weight. You may feel like that right now and Im here to offer hope that you CAN lose weight and live in a body that you love. Im here to tell you dont give up! Its embarrassing to admit this, but even after finishing my dietetics degree I still didnt see how all the diets I was trying were actually contributing to my weight problem. I guess I was so heavily influenced by diet culture that told me I just needed more willpower. It was actually another dietitian that prompted me to look into Intuitive Eating and led me to the realisation that diets were actually the problem. I LOST WEIGHT WITHOUT GOING ON A DIET AND SO CAN YOU! Imagine how great it would be to have a wardrobe full of clothes you love and that make you feel comfortable and confident. Imagine having the energy each day to be the mother you always dreamed youd be. I know how crappy it feels to play scale roulette every morning where a good or bad number shapes what kind of mood youll be in for the day. But I also know how great you can feel. Thats why Im so passionate about helping other mums lose weight for good. I believe all women have the right to feel good in their body and show up in the world with confidence and pride in their appearance! Have you saved your seat at my upcoming free online live masterclass: The First 5 steps to permanent weight loss that dont include counting calories or following a restrictive diet? You can get all the details and save your seat here: https://mailchi.mp/361ba391d33b/5stepstopermanentweightloss

01.01.2022 How many times have you tried a new diet, lost some weight, and then gained it all back (plus more) The sad statistic is that less than 5% of people who diet actually lose weight and keep it off. The other 95%? Sadly they regain their lost weight, plus more.... What if your doctor recommended, say, an asthma medication that improves your breathing for a few weeks, but he told you that in the long run, it will make your breathing and lung health worse. Would you take it? Hell no! youd say. Im not taking something that will make me worse. But thats exactly what youre doing when you go on a new diet thats recommended. The thing youre doing to lose weight actually causes more weight gain. The problem with most diets is that they end up being too restrictive and hard to follow long term, so when you stop the diet you end up gaining all the weight back and feeling guilty that you couldnt stick to it. This is the diet trap! Its a vicious cycle of negative emotions and restrictive eating that leads to an unhealthy relationship with food and long term weight gain. My approach is different and heres why. I teach women to abandon all the diet rules theyve ever been exposed to and start listening to their body about when they need to eat and when they need to stop - not the meal plan. Once they master this skill: their guilt around eating disappears they stop obsessing about dieting they no longer overeat and they start to lose weight in a way thats sustainable. If youre ready to get off the diet rollercoaster and lose weight for good, youll wanna join me for my free online live masterclass: The First 5 steps to permanent weight loss that dont include counting calories or following a restrictive diet. Save your seat here: https://mailchi.mp/361ba391d33b/5stepstopermanentweightloss

01.01.2022 From an early age, we are taught (and are probably teaching) that in order to be ‘finished’ you need to clear your plate. This is just simply not true. Today’s tip:... Cancel your membership to the ‘Clean Plate Club’ Learn that it's okay to not completely finish your meal if you’re satisfied, and teach your children that it’s okay to not completely finish their meal if they’re satisfied. If you’re concerned about food waste, there’s absolutely nothing wrong with saving that meal for tomorrow when you know you’ll finish it all. Also, establish a meal plan so you’re not buying too much and then letting that food go to waste anyway - know that everything that you purchase will be used and don’t be afraid to repurpose and use that food again. Get a compost bin! Donate extra food! There’s ways to minimise food waste without having to overeat and still feed good (and stick to that grocery list).