Nutrire Australia Health and Recovery Coaching | Personal coach
Nutrire Australia Health and Recovery Coaching
Phone: +61 437 990 400
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01.02.2022 The Binge Habit - Did you know that a large part of your disordered eating is really a habit? And like all habits, you can shift them if you know HOW a habit is created and HOW to break or introduce a new habit... Say WHAT? Is it truly that simple?? Well, actually it is simple (just not EASY).... ED's and food habits are born out of a need. A trigger (emotion or situation) triggers you to eat, (action/behavior) which then provides a small reward to your brain. Think immediate gratification, a short bout of numbness, reduction in stress hormones. Then the next day, you encounter the same trigger or situation. You choose to eat. Your brain senses GOOD (reward). The brain is all about automation. So once you do things a couple of times and you experience feel-good hormones, the brain will short circuit you so that EVERY TIME you encounter that same trigger/reward, you will automatically act out the same behavior. You actually aren't consciously CHOOSING it. After a couple more times, or in your case YEARS of doing that behavior and receiving a TINY reward of some sort, you are truly in the thick of a habit. Think: gambling. You feel worried about finances, you gamble, you momentarily feel in control, your brain shoots you a hit of the feel-good hormone. You do this a few times, all of a sudden it is a go-to. A behavior you truly have to think about and act out against. The THIRD principle of my DITCH DISORDERED EATING protocol is working on HABIT. So we start to identify the triggers, we work to analyze and then we work on ways to actually start to implement NEW behaviors that will provide you with the same FEEL GOOD HIT of the hormone. The brain needs to have the FEEL GOOD factor to want to swap. So we work hard on that. And as you practice the NEW BEHAVIOR, it slowly but surely becomes a habit. See more
25.01.2022 Welcome to Nutrire. My aim is to ensure your success during your journey to recovery from disordered eating. I offer FREE support group - Ditch Disordered Eating, which is a place to discuss your obstacles and wins, and ask questions. This group offers multiple trainings on various eating disorder recovery topics, and is a great space to be in if you are wanting to learn how to get real with your recovery. ... I look forward to getting to know you and helping you along your journey xx https://www.facebook.com/groups/2141773679418352/
24.01.2022 Do you struggle against what is? Are you frustrated, anxious or depressed? Often when I am feeling these emotions, I can clearly link it to the fact that I am RESISTING something or someone. In other words, I am not ACCEPTING what is. An example, if I am anxious about my changing body, I feel anxious. However, I can feel that I am resisting that change. Not allowing it, not fully accepting it. Another example is when I am feeling down, or angry at something, I can usual...ly find that I am trying to resist what it is. I have found this in recent months - feeling angry that things are a certain way with restrictions on travel or being stuck at home. Or in my personal experience, frustration at my pregnant body letting me down (or so I believe at times). One key aspect of recovery and MENTAL HEALTH in general is fostering acceptance. Acceptance doesn't mean that we ignore what is happening, or blindly go along with it. But I find that if I ask " ' ?", I can see the circumstances from another perspective. One where I can offer a bit more flexibility. Of course, there will be things that are not able to be accepted - someone acting unethically to us, or if we feel we are being pushed into something in life. But for the majority of things we feel angst about in our day, challenging ourselves to stop resisting helps us to drop some pressure. Why is this important? Because if we are in a state of angst and feeling a load of pressure on ourselves, then we often have learned to turn that angst back on our bodies or it triggers our emotional eating, binge eating, or bulimia. So learning to accept more, will go a long way to assisting our own recovery. What are you currently resisting? How could you offer some more acceptance? See more
22.01.2022 Most days I am like this picture - generally positive, smiling, at peace with my body and life. . But then there are other days. . I suffer anxiety and have mild depression which can be triggered during my pregnancies. Last pregnancy I was okay. However this pregnancy I have had many low days. Tears. Inexplainable despair. Hopelessness. Feelings of being stuck. Reduced mental capacity. Inability to show up in my business. Low mood and energy.... . It has taken me a couple of months to ask for help. To get back to feeling positive and to be able to think of showing up. The problem with depression is that it makes you unable to think of HOW to get out of your rut, out of your funk. . There are a couple of things that I attribute to my ability to get out of my antenatal depression funk. . 1. Talking to my husband. Admitting how I was feeling. . 2. Making a trip to the doctor and asking to be referred to a social worker. . 3. Calling and test driving a couple of online counsellors. . 4. Taking up 5 mins of daily meditation again - something I felt overwhelmed by just weeks ago. . 5. Journalling - posting what went well. What I am grateful for. What I can learn from. How to add more compassion in. This focus really lifts me mental state. . 6. Exercise - another thing that had dropped from my routine for weeks / months leading up to my mental health decline. Adding in 30 mins of home exercise - prenatal weights / Pilates and yoga at least every second day. . To be honest I haven’t even had my first session with my antenatal counsellor yet, but just taking that first step really helped me by giving me a focus and setting a priority to feel good again. . And so I am hoping more of my days look a lot like this picture See more
21.01.2022 Hello body. I despised you for so long. Wanted to change you. Hated what you wouldn’t do for me. . Yet secretly you were there rooting for me from the sidelines. Pushing me to eat. Pushing me to keep going.... . I wouldn’t put up photos of me for a long time. Each lump and bump was scrutinised. Each curve critiqued. Compared against friends or celebrities with leaner and longer limbs. . But that was never to be you. Shorter and quick to put on muscle in areas like my thighs and arms. I wasn’t okay with that. I wanted lean legs, not rugby player thighs as I thought of it. And I tried to change you - hours of pilates, running, dieting. But you wouldn’t change. . These days I do have thoughts about you not being perfect. Pregnancy has caused weight gain all over, not just my bump like I believed it would be. More dimples. More wrinkles. More chub. . But I have taken the chance to notice these thoughts and shine light on my unrealistic beliefs. And to tell myself I am loved and worthy no matter your size. To remind myself that I am not a failure. I am not lazy. Well, to be honest I am a little but I am embracing my laziness! I don’t do nearly as much exercise (any) which makes me feel shame but then why??? Who cares. I chase a 2yo around most days, that counts for something! Ha. . Most of all, body, thank you for keeping me alive. For bearing me 2 babes. For allowing me to walk / run/ jump/ hug/ conceive. Some bodies aren’t given that experience and for that alone I am grateful. . What do you need to tell your body? See more
19.01.2022 Do you struggle against what is? Are you frustrated, anxious or depressed? Often when I am feeling these emotions, I can clearly link it to the fact that I am RESISTING something or someone. In other words, I am not ACCEPTING what is. An example, if I am anxious about my changing body, I feel anxious. However, I can feel that I am resisting that change. Not allowing it, not fully accepting it. Another example is when I am feeling down, or angry at something, I can usual...ly find that I am trying to resist what it is. I have found this in recent months - feeling angry that things are a certain way with restrictions on travel or being stuck at home. Or in my personal experience, frustration at my pregnant body letting me down (or so I believe at times). One key aspect of recovery and MENTAL HEALTH in general is fostering acceptance. Acceptance doesn't mean that we ignore what is happening, or blindly go along with it. But I find that if I ask " ' ?", I can see the circumstances from another perspective. One where I can offer a bit more flexibility. Of course, there will be things that are not able to be accepted - someone acting unethically to us, or if we feel we are being pushed into something in life. But for the majority of things we feel angst about in our day, challenging ourselves to stop resisting helps us to drop some pressure. Why is this important? Because if we are in a state of angst and feeling a load of pressure on ourselves, then we often have learned to turn that angst back on our bodies or it triggers our emotional eating, binge eating, or bulimia. So learning to accept more, will go a long way to assisting our own recovery. What are you currently resisting? How could you offer some more acceptance? See more
17.01.2022 The Binge Habit - Did you know that a large part of your disordered eating is really a habit? And like all habits, you can shift them if you know HOW a habit is created and HOW to break or introduce a new habit... Say WHAT? Is it truly that simple?? Well, actually it is simple (just not EASY).... ED's and food habits are born out of a need. A trigger (emotion or situation) triggers you to eat, (action/behavior) which then provides a small reward to your brain. Think immediate gratification, a short bout of numbness, reduction in stress hormones. Then the next day, you encounter the same trigger or situation. You choose to eat. Your brain senses GOOD (reward). The brain is all about automation. So once you do things a couple of times and you experience feel-good hormones, the brain will short circuit you so that EVERY TIME you encounter that same trigger/reward, you will automatically act out the same behavior. You actually aren't consciously CHOOSING it. After a couple more times, or in your case YEARS of doing that behavior and receiving a TINY reward of some sort, you are truly in the thick of a habit. Think: gambling. You feel worried about finances, you gamble, you momentarily feel in control, your brain shoots you a hit of the feel-good hormone. You do this a few times, all of a sudden it is a go-to. A behavior you truly have to think about and act out against. The THIRD principle of my DITCH DISORDERED EATING protocol is working on HABIT. So we start to identify the triggers, we work to analyze and then we work on ways to actually start to implement NEW behaviors that will provide you with the same FEEL GOOD HIT of the hormone. The brain needs to have the FEEL GOOD factor to want to swap. So we work hard on that. And as you practice the NEW BEHAVIOR, it slowly but surely becomes a habit. See more
16.01.2022 Most days I am like this picture - generally positive, smiling, at peace with my body and life. . But then there are other days. . I suffer anxiety and have mild depression which can be triggered during my pregnancies. Last pregnancy I was okay. However this pregnancy I have had many low days. Tears. Inexplainable despair. Hopelessness. Feelings of being stuck. Reduced mental capacity. Inability to show up in my business. Low mood and energy.... . It has taken me a couple of months to ask for help. To get back to feeling positive and to be able to think of showing up. The problem with depression is that it makes you unable to think of HOW to get out of your rut, out of your funk. . There are a couple of things that I attribute to my ability to get out of my antenatal depression funk. . 1. Talking to my husband. Admitting how I was feeling. . 2. Making a trip to the doctor and asking to be referred to a social worker. . 3. Calling and test driving a couple of online counsellors. . 4. Taking up 5 mins of daily meditation again - something I felt overwhelmed by just weeks ago. . 5. Journalling - posting what went well. What I am grateful for. What I can learn from. How to add more compassion in. This focus really lifts me mental state. . 6. Exercise - another thing that had dropped from my routine for weeks / months leading up to my mental health decline. Adding in 30 mins of home exercise - prenatal weights / Pilates and yoga at least every second day. . To be honest I haven’t even had my first session with my antenatal counsellor yet, but just taking that first step really helped me by giving me a focus and setting a priority to feel good again. . And so I am hoping more of my days look a lot like this picture See more
11.01.2022 Do you struggle against what is? Are you frustrated, anxious or depressed? Often when I am feeling these emotions, I can clearly link it to the fact that I am RESISTING something or someone. In other words, I am not ACCEPTING what is. An example, if I am anxious about my changing body, I feel anxious. However, I can feel that I am resisting that change. Not allowing it, not fully accepting it. Another example is when I am feeling down, or angry at something, I can usual...ly find that I am trying to resist what it is. I have found this in recent months - feeling angry that things are a certain way with restrictions on travel or being stuck at home. Or in my personal experience, frustration at my pregnant body letting me down (or so I believe at times). One key aspect of recovery and MENTAL HEALTH in general is fostering acceptance. Acceptance doesn't mean that we ignore what is happening, or blindly go along with it. But I find that if I ask " ' ?", I can see the circumstances from another perspective. One where I can offer a bit more flexibility. Of course, there will be things that are not able to be accepted - someone acting unethically to us, or if we feel we are being pushed into something in life. But for the majority of things we feel angst about in our day, challenging ourselves to stop resisting helps us to drop some pressure. Why is this important? Because if we are in a state of angst and feeling a load of pressure on ourselves, then we often have learned to turn that angst back on our bodies or it triggers our emotional eating, binge eating, or bulimia. So learning to accept more, will go a long way to assisting our own recovery. What are you currently resisting? How could you offer some more acceptance? See more
04.01.2022 Is fear stopping you from recovery? Fear of loss of control? Fear of weight gain? Fear of not having a crutch to fall on? I want you to know that fear stopped me too, for a very long time. Fear of weight gain which to me meant ultimately that I would not have security in my relationships or find love (I only made this connection much later on though!). I was obsessed with eating little and when I went over my self-imposed allowances, I would ultimately bring it all back-u...p and double my gym efforts. It killed me slowly over time. If you are relating to this story, and you feel that you just fear the weight gain or the lack of the behavior as a coping mechanism, then I hear you. So how do we beat fear? We dig deeper into WHAT will OPEN up when we get to the other end. I focused on how recovery meant energy, and how I just felt life was meant to be MORE! I meditated on what I would get instead. I might be letting go of my idea of the perfect body, but I would be receiving CONNECTION, JOY, FREEDOM. So I ask you - what will you get when you conquer your eating issues and your fear? See more
03.01.2022 Is fear stopping you from recovery? Fear of loss of control? Fear of weight gain? Fear of not having a crutch to fall on? I want you to know that fear stopped me too, for a very long time. Fear of weight gain which to me meant ultimately that I would not have security in my relationships or find love (I only made this connection much later on though!). I was obsessed with eating little and when I went over my self-imposed allowances, I would ultimately bring it all back-u...p and double my gym efforts. It killed me slowly over time. If you are relating to this story, and you feel that you just fear the weight gain or the lack of the behavior as a coping mechanism, then I hear you. So how do we beat fear? We dig deeper into WHAT will OPEN up when we get to the other end. I focused on how recovery meant energy, and how I just felt life was meant to be MORE! I meditated on what I would get instead. I might be letting go of my idea of the perfect body, but I would be receiving CONNECTION, JOY, FREEDOM. So I ask you - what will you get when you conquer your eating issues and your fear? See more
02.01.2022 The Binge Habit - Did you know that a large part of your disordered eating is really a habit? And like all habits, you can shift them if you know HOW a habit is created and HOW to break or introduce a new habit... Say WHAT? Is it truly that simple?? Well, actually it is simple (just not EASY).... ED's and food habits are born out of a need. A trigger (emotion or situation) triggers you to eat, (action/behavior) which then provides a small reward to your brain. Think immediate gratification, a short bout of numbness, reduction in stress hormones. Then the next day, you encounter the same trigger or situation. You choose to eat. Your brain senses GOOD (reward). The brain is all about automation. So once you do things a couple of times and you experience feel-good hormones, the brain will short circuit you so that EVERY TIME you encounter that same trigger/reward, you will automatically act out the same behavior. You actually aren't consciously CHOOSING it. After a couple more times, or in your case YEARS of doing that behavior and receiving a TINY reward of some sort, you are truly in the thick of a habit. Think: gambling. You feel worried about finances, you gamble, you momentarily feel in control, your brain shoots you a hit of the feel-good hormone. You do this a few times, all of a sudden it is a go-to. A behavior you truly have to think about and act out against. The THIRD principle of my DITCH DISORDERED EATING protocol is working on HABIT. So we start to identify the triggers, we work to analyze and then we work on ways to actually start to implement NEW behaviors that will provide you with the same FEEL GOOD HIT of the hormone. The brain needs to have the FEEL GOOD factor to want to swap. So we work hard on that. And as you practice the NEW BEHAVIOR, it slowly but surely becomes a habit. See more
02.01.2022 "Addictions occur when you seek to fill an emptiness inside you with something outside of you." Who agrees with this quote? Like if you do
31.12.2021 "Addictions occur when you seek to fill an emptiness inside you with something outside of you." Who agrees with this quote? Like if you do
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