Uncategorized Archives - Nutrition|Weight Loss|Mindful Eating
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meal planner

Why Planning Is Key To Healthy Eating Goals – Free Weekly Meal Planner And Shopping List

meal planner

Planning = Success

I have created a meal planner and shopping list to help your healthy eating goals.  Now, most people who know me and follow me, know that I do NOT advocate for dieting or restrictions.  I am passionate about eating healthy food that is satisfying, nutritious and delicious. One thing I do advocate for though is planning.  Planning well in advance for our shopping and meals is a key element to success (to reach whatever goal you might have). But in a world focussed on ‘to-do’ lists, finding the time to plan meals tailored to our preferences and nutritional needs seems beyond overwhelming. But I am here to help!

habit planner

Remove the overwhelm with this free meal planner and shopping list

Planning might conjure up images of boring prepping, counting calories, avoiding entire food groups and eating the same meal 7 nights in a row.  I am here to tell you this is not the case at all! This planning tool is user-friendly and ultimately removes the overwhelm when it comes to planning in advance.  It will set you up for success! Whether you want to stop yo-yo dieting, work on weight management, stop overeating or binge eating or just save time and money – it has you covered!

 

Balanced Diet Framework

I have created a comprehensive meal planner and shopping list based on The Balanced Diet Framework.   This framework helped me personally overcome binge eating and my own disordered eating patterns. So, I know it works!  Further, it helps us create an easy relationship with food. In a nutshell, this framework is about thinking in food groups (fats, protein, carbs, vegetables).  So you plan and shop in a way that combines these food groups. Read this blog about the Balanced Diet Framework to know exactly how this framework works. Also, the wonderful thing about this framework is its flexibility and adaptability to our own preferences around food. 

meal planner

Free meal planner and shopping list

This is what you will get with this free downloadable printable….

  • Shopping list that makes it easy shopping by food groups to ensure you have everything you need for healthy and delicious cooking.
  • Plan your meals ahead to set yourself up for  success when it comes to healthy eating.
  • Learn a new concept of food preparation without eating the same meals over and over again.
  • Balanced Diet Framework teaches you to cook healthy, delicious and satisfying meals without spending much time in the kitchen.
  • Save time and money planning ahead and shopping by food groups.
  • Receive educational e-mails teaching you the Balanced Diet Framework helping you to eat delicious and satisfying without ever feeling deprived.
meal planner

Outcomes of the meal planner

The shopping list and planner helps you become easily organised and plan.   Thus, it lessens the opportunity for binge eating and overeating, whilst saving both time and money!   Further, you will cultivate an easy relationship with food and find food freedom! Stop yoyo dieting and join a life of food freedom.

 

How do I access this free resource?

Finally, to access this resource, simply click HERE, or scroll below and click on ‘Download Here’.  You will immediately be sent this resource and you can start planning today. Why wait?

healthy eating

FREE WEEKLY MEAL PLANNER +

SHOPPING LIST

 

  • Free meal planner and shopping list following the Balanced Diet Framework – Saving you TIME + MONEY

 

  • Plan your meals ahead to set yourself up for success for healthy eating!

 

  • Learn a new concept of food preperation without eating the same meals over and over again

 

festive stress

Festive Stress?! 5 Simple Stress-Reducing Strategies – Family Secret

festive stress

Festive Stress

Festive stress is real.  Yes, it’s holiday time with parties, eating and drinking with family and many get-togethers. What’s not to love? Well quite a lot. Unfortunately (for some) the holiday season can actually be the catalyst for stress and anxiety.  Studies show that up to 62 percent of people feel “very or somewhat” stressed during the holidays. Through unrealistic expectations, financial strain, loneliness and isolation, pressure of gift giving and messy family dynamics,  this time of year can be the cause of overwhelm! And, to compound this, stress can cause emotional eating or overeating if we are not aware or conscious enough. After all, stressed spelled backwards is desserts 😉

 

One of the things that I am absolutely grateful for is how my parents embraced Christmas.

We never and I mean never felt any stress or rush.  Mum would make some salads and dad would make a duck. Because “The man is responsible for meat” ?‍♀️?‍♀️ Sure dad, what ever ???  But the focus was never on food or presents. It was always about FAMILY and being TOGETHER.

 

Now, where I live on the other side of the world and don’t have any family around me, I don’t really miss Christmas, but I do miss FAMILY TIME.  Therefore, I am going to meet my parents in Dubai this coming Sunday and we will spend a week together.  Now, I am not here to tell you how to celebrate Christmas, but I would like to share some ideas based on what I have learned from my parents and their teachings.  Because I believe there is something that they did correctly as we didn’t have arguments, stress, pressure or anxiety.

 

Here are 5 ways not to cave to the holiday stress…..because tis the season to be jolly after all! 

Festive Stress

1. Take the Pressure Off + SAY NO! 

Think before you commit to other people’s expectations.  Practice saying ‘no’ to unreasonable requests or taking on more than you can handle.  Say yes when you mean yes, and no when you mean no. Yes, it is ok to do this. We actually do not need to attend all work functions, parties or BBQs.  Prioritise the most important and be fully present at these.  

 

And you don’t need to give excuses or explanations. We can literally say “Thanks for the invite but I am unable to make it”.  Sometimes we can feel the need to rattle off a million reasons why we can’t attend. It’s really liberating to realise we actually do not need to do this!  Ultimately, healthy and honest boundaries will create a less stressful holiday period. 

 

2. Seek a Fresh Perspective to Avoid Festive Stress

If one task or Christmas tradition is the cause of stress, make a change! Shake things up and do it differently. A fresh approach might make things more exciting, as well as relieve some pressure.  Make suggestions to family about giving one gift for a secret santa, as opposed to having to buy 10-20 gifts. Or perhaps adults only buy for children.  What about handmade gifts this year? Or, instead of gifts everyone gives to a joint charity or a charity of their choice.  This will take some serious strain off everyone involved! 

festive stress

3. Budget and To -Do List

Christmas does not need to be a financial headache if you plan ahead.  Make a budget early and write up a list of everyone you need to buy for.  You can budget accordingly and ensure last minute blow-outs don’t occur. Remember to do this early so you are organised, and try and find bargains online with free delivery to avoid busy shopping centres. 

Festive Stress

4. What will you focus on? 

Where focus goes, energy flows.  Let us ENJOY Christmas and create magical memories and experiences without the guilt.  How? Set an intention of how you want to feel during the holiday season. Avoid making your intention to “get that summer body then ‘let go’ once the holidays start”. Let us change the focus to having fun during the holidays and spending time with precious family and friends.  Don’t get me wrong, food and holidays are there to enjoy, but it is about enjoying people around us as well. The time we have now, we will never get back.  It is truly precious. You might also CHOOSE to focus on mindful eating and upping your exercise regime as you will have more time during this period. 

 

For the actual Christmas day where family comes together – again, focus can serve us. Things might not be perfect or as you imagined.  Christmas day might feel like it’s falling apart with conflict. Uncle Joe is being passive aggressive again. Aunty June is late (again) and did not bring anything to contribute.  Your mother-in-law is constantly criticising and bringing you down. Despite these potential triggers, focus your mind onto the positives. Focus on the joy. Your loving and helpful husband.  Your joyful sister or the laughing children. The fact family are together, or the weather is lovely – whatever it might be, as small as it might seem. Ultimately, we can CHOOSE what we focus on. Choose Joy. Choose Gratitude. Remember, it’s not about the money, presents or perfectionism …it’s about coming together.

Festive Stress

6. Stress Release Techniques.

Try these stress release techniques during the holiday season if you feel festive stress creeping in…

  • Use relaxation techniques such as deep belly breathing or focussing on your breath to reduce stress or anxiety.
  • Talk out the tension with a friend (this seems simple but is seriously under-rated.  Sharing our feelings can take the world off our shoulders)
  • Even though it is the holiday season, remember basics like ensuring you are getting enough sleep, adequately hydrated, and getting regular exercise.  These factors will also bring consciousness to our bodies when we are confronted with delicious smorgasbords of extravagant foods and drinks. They will help us to avoid the emotional eating side of things.  Do not get me wrong though, we definitely want to enjoy the tasty food – but consciously! For more on this, see my blog on intuitive eating.
  • Mindfulness! Family gatherings are very much the ultimate mindfulness training ground. Check out this article by Zen Habits who discusses mindfulness habits when socialising with family.
  • Add a balancing yoga pose to your morning routine.  Padahastasana: hand under foot pose relaxes the neck and shoulders and calms the nervous system. This pose brings upper and lower body together, bringing balance to body and mind.  Hold this for 2- 5 minutes per day and you will feel the difference! Even if you are touching your knees or shins, it has the same relaxation effects.
Festive Stress

Festive Stress or Festive Joy?

Tis the season to be jolly and merry.  But it’s not worth sacrificing our mental health or feeling guilty after! Take on just a few of these strategies and see how they work for you in reliving some potential festive stress. For more ideas to stay sane and to survive the season binge free, download the free PDF below.

FREE DOWNLOAD

 

Christmas Survival Guide

 

HOW TO GET THROUGH CHRISTMAS WITHOUT BINGE EATING

 

  • Stop Binge Eating and Overeating in social situations – without giving up eating food you love.
  • Finally Break the Binge and Restrict Eating Cycle
  • Enjoy food you love GUILT-FREE
  • Enjoy your time with friends and family without constantly thinking about food and what other people think.
  • Stop feeling anxious about social situations and worrying if you are going to over eat.
  • Eat flexibly without restrictions and restrictive food rules.
stop food cravings and get to root cause

10 Ways To Stop Food Cravings

Food cravings can impact all of us. We would all at some point have experienced food cravings in some shape or form throughout our lives.

 

Food cravings are often described as “an intense desire for a specific food.” The desire to eat a specific food can seem almost uncontrollable and can fully occupy ones thoughts until the food that the person is craving is consumed.

 

As individuals we will experience cravings differently, however, we often see that people have a tendency to crave foods that are highly processed and contain large amounts of sugar, fat and salt. Simple carbohydrates dramatically raise our levels of the hormone serotonin which creates an almost instant calming effect.

Food cravings are not specific to any particular time of the day, however, research does indicate that we are more susceptible to food cravings when we are experiencing periods of low energy levels. Therefore, Night Time Binges are a very common concern.

 

For example it is common that people will encounter low energy levels around 2pm – 3pm, and again following our evening meal. 

 

Potential reasons for experiencing food cravings

 

  • A meal filled with simple carbohydrates which creates a spike in blood sugar levels followed by a dramatic drop which can cause tiredness.

 

  • Emotional Attachment to particular foods. Therefore, the craving is for a certain feeling that the food evokes. It is often memories that we associate with food.

 

  • A drop in our core body temperature can trigger the release of melatonin which creates tiredness. When we are tired, our body craves high calorie dense foods to boost energy levels fast.

 

  • Lack of certain nutrients and vitamins in the body.

 

  • Dehydration- even mild dehydration has an effect on our mood and energy.

 

  • Lack of adequate sleep. Studies show that we are more likely to consume higher energy foods, particularly foods high in sugar, when we are not getting adequate rest – this is our bodies way of trying to raise our energy levels.
WEIGHT LOSS HAMILTON, NEW ZEALAND

Cravings can also be an indication of other things such as – frequent food restriction, hormonal changes, internal and external stress, the sight, sound and smell of a particular food can trigger us to feel that we need to consume it also, (think fast food chains and their clever marketing).

 

There is a tenancy to overeat when we are experiencing food cravings, particularly if an individual has restricted their food intake prior to this. This often leaves the individual in a state of emotional turmoil around their choices with a feeling of total loss of control.

 

Thankfully there are some basic steps we can take to reduce the feelings of food cravings, these can be both preventative measures as well as actions that one takes when they find themselves in the middle of a food craving.

Craving busting strategies:

 

1. Move your body. Research shows that when struck by a strong desire for chocolate, a 10-minute walk can reverse the pull. I always suggest to give yourself 10 mins to move your body, dance or jump. Movement releases endorphins and reduces cortisol. Motion creates emotions – as Tony Robbins says.

 

2. If your cravings are part of emotional eating and binge eating, it is important to look at the triggers. They can be due to restricting and dieting, poor relationship with food, imbalanced diet and blood sugar fluctuation, thoughts and beliefs or habits and routine.  In this free workbook, you will be able to identify your hidden reasons for binge eating and emotional eating fast.

Eat when bored Stop Binge eating and emotional eating

REVEAL HIDDEN REASONS FOR
BINGE EATING & EMOTIONAL EATING

Regain power over food!

 

Binge eating and emotional eating is not a food problem, it is an emotional problem.

 

We can’t rely on will-power to stop binge eating. In this e-book you will reveal your hidden reasons for binge eating and emotional eating and learn how to beat binge eating fast.

 

3. Distance yourself from the craving. Similar to the above, you can also try taking a shower or going on a brisk walk to shift your mind onto something else. A change in thought and environment may help stop the craving.

 

4. Have balanced diet – protein, fat and carbs. It’s important to eat proper meals at mealtimes. This way, your body gets the nutrients it needs and you won’t get extremely hungry right after eating. Eating more proteins will reduce your appetite and keep you from overeating. It also reduces cravings, and helps you feel full and satisfied for longer.

 

5. Schedule sufficient sleep. Your appetite is largely affected by hormones that fluctuate throughout the day. Sleep deprivation disrupts the fluctuations, and may lead to poor appetite regulation and strong cravings.

 

6. Follow a low glycemic load food plan. This will help you to keep your blood sugar balanced. The Glycemic Index is a relative ranking of carbohydrate in foods according to how they affect blood glucose levels. Carbohydrates with a low glycemic value (55 or less) are more slowly digested, absorbed and metabolised and cause a lower and slower rise in blood glucose and, therefore usually, insulin levels.

 

Low Glycemic Foods (55 or less)

  • 100% stone-ground whole wheat or pumpernickel bread.
  • Oatmeal (rolled or steel-cut), oat bran, muesli.
  • Pasta, converted rice, barley, bulgar.
  • Sweet potato, corn, yam, lima/butter beans, peas, legumes and lentils.
  • Most fruits, non-starchy vegetables and carrots.
7. If you find yourself in need of a snack between meals, try to combine protein and fat, such as, fruits and nuts/nut butter, vegetables hummus or cottage cheese. If 3pm is crisis time, prevent it by having a snack prepared and enjoy it approximately 60 minutes before it hits. Hunger and a lack of key nutrients can both cause certain cravings. For ideas for healthy, and protein rich snacks, download my free recipe e-books.

 

8. Add some of your favourite foods – even chocolate and biscuits to your daily meals (maybe lunch time) and you will see your cravings for that food will ease with the time.

 

9. Reduce stress in your life. Stress may induce food cravings and influence eating behaviours. Studies show that women under stress have been shown to eat significantly more calories and experience more cravings. Try to minimise stress in your environment with yoga, by planning ahead, meditating and generally slowing down. And if you don’t know it yet, you can now join my online body love yoga classes here

 

10. Eat mindfully. Mindful eating teaches you to develop awareness of your eating habits, emotions, hunger, cravings and physical sensations. It helps you to distinguish between cravings and actual physical hunger so that you can choose your response, instead of acting thoughtlessly or impulsively Eating mindfully involves being present while you eat, slowing down and chewing thoroughly. It is also important to avoid distractions, like the TV or your smartphone.

 

11. Get to the root cause of your cravings. Does your body crave nutrients or love, connection, comfort, distraction? By getting to the root cause of our cravings we can address and fill the true and real need. If we don’t, no matter how much we eat, the craving for _____ will always stay.

 

A craving is not your body’s way of punishing you, it is only a message.

 

And if you would like to get to the root cause of your cravings and understand why you might be overeating and binge eating, I would like to invite you to my free training.

stop food cravings

FREE TRAINING

 

Get control over your food cravings and stop feeling addicted to food

 

Discover how to stop the endless cycle of overeating, shame and guilt AND eat cake.

 

In this free 1.5 hours training, I’m going to pack in as much information as I can, including giving you three ways to change your relationship to food for good.

 

  • Reveal the hidden reasons why you crave food and what your cravings mean
  • How to stop craving food and get control over food again
  • How to stop binge eating at night time and stop obsessing over every calorie, carbs and fat

 

support loved one with eating disorder

What you need to know how to support your loved one with an Eating Disorder

Eating disorders are prevalent, complicated, and often stigmatised. People struggling with them typically have difficulty speaking up and expressing their needs directly. I definitely didn’t speak about it as I felt ashamed about a lot of things I did to change my body. I often didn’t feel understood but I also didn’t feel like it was an open topic to speak about it either. 

 

Here are some ways you can support your loved one who is struggling with an eating disorder whether it be a friend, a family member or your partner. This is a summary of the most common suggestions my clients with an eating disorder have shared with me when I asked them what they would have wished from their friends and family. 

 

Know that it is not your fault

 

I often hear parents asking themselves if it is their fault and if they contributed to their child’s eating disorder. Please know that it is not your fault. Eating disorders are complex, multifaceted, and never caused by one single factor. They are a combination of genetics and environments. While comments, actions, and behaviours may influence or affect the development of an eating disorder, the person who develops one most likely is genetically predisposed. Most importantly, blame and guilt do nothing to help the journey through recovery.

 

If you want to know how they are doing, please ask your loved one directly how they are feeling. 

 

Focusing on food and weight is never helpful, please don’t tell someone who has an eating disorder to eat. It is like asking them to jump from a building. It creates a lot of fear and they will withdraw from you even further. One client said to me when her parents told her to eat, she felt like they were against her and wanted her to get fat. Please know that an eating disorder is not rational. It is a mental illness and needs to be seen that way. However focusing on emotions can be extremely healing. Try asking your loved one questions along the lines of what they fear, what they hope for, how their day was, what was challenging… 

Supporting child with eating disorder

Focus on other attributes and emotions, NOT their weight/size

 

Instead of telling your loved one how great they look now that they have gained weight, try to focus on other qualities besides weight. Perhaps their skin is brighter or their hair is healthier, or they appear happier. Taking the focus of size and weight can be extremely helpful for your loved one who is very likely struggling to accept their new body shape/size.

 

Ask your loved one what they need

 

Understand that what a person needs may differ at various times. Just like at times you may wish to be left alone, other times you may crave connection. Check in with them regularly and ask them what they need.

 

Listen. Really listen to your loved one

 

Clients of mine often tell me they just want someone to listen and be there for them, but not to offer their opinion or advice on a topic. Often they don’t feel like their friends or family are educated enough on the matter to give such advice and can be quite infuriating for them. Listen openly and without judgement. Accept that you can’t change or fix it, but you can listen and offer love, support, and empathy.

Educate yourself on eating disorders

 

Supporting your loved wiht with an eating disorder will require you educate yourself about eating disorders. It is a mental illness and needs to be taken seriously. You don’t need to have experienced an eating disorder to be bale to support your loved one, but you can show interest by asking questions, reading books, listening to podcasts, going to workshops and seminars. 

 

I would often talk about the research on recovery I had done, and my boyfriend would listen and learn with me. It helped a lot to have someone interested in the process itself.” – client.

 

Explore your own relationship with weight and body image

 

You are not the cause of your loved one’s eating disorder, however if you are a parent, your relationship with your own body very likely has impacted theirs. Be honest with yourself. Are you sending a message that you are not happy with your own body shape or size? Have you expressed your discomfort about your body in the past? Have you eaten different meals to the rest of the family? These are all small but subtle messages that can be picked up by a child which leads to they own body insecurities. 

 

Explore your own weight biases

 

This one may be difficult. But get really honest with yourself. Do you judge others or comment about them based on their size?  Have you ever found yourself saying things such as, “she shouldn’t be wearing that” etc? If you truly want your loved one to believe that their weight does not affect how you feel about them, then show them this is true by not judging others by their weight.

eating disorder support

Support them to get help from a professional

 

A client of mine said to me the best thing her parents could do is to get help for her. That way she felt like they are on her side and want her to get well, instead of telling her to just eat food and that she already looked good. This has also improved her relationship with her parents as they no longer speak about this triggering topic. Both know that she is in good hands and has been making great improvement.

 

Parents, friends or any family members are not trained in eating disorder recovery and they are also emotionally too close to be able to help their child in a way a professional can do. If you would like to speak to Eugenia how she can support your child, please book a free call with her HERE.

 

Know that you are a valuable and vital part of your loved one’s journey through recovery

 

Just the fact that you are reading this article shows that you are invested in learning as much as you can to support your loved one.

 

“My boyfriend was extremely supportive and helpful. Whenever I questioned myself and my cravings or hunger, he would reassure me that I could and should eat whatever I wanted to.” – client

 

Try not to comment on their food

 

Especially when they are eating or really trying to get food down. Commenting on how big their serving is or expressing your surprise that they are eating a lot isn’t helpful. Not only can it draw attention to the food which is likely causing their anxiety, but it also can be extremely triggering for them.

Avoid commenting on their body shape or size

 

Eating disorders are about more than food and weight. If pointed out that they may have lost weight, they may immediately want to lose more weight. Avoid comments like this that can feed their eating disorder. If you tell them that they look healthy, they may take your (well intentioned) comment as you calling them fat. Any comment on weight is just not helpful.

 

Don’t tell them about your diet

 

At the root of eating disorders is the false belief that losing weight will improve health and happiness. Someone with an eating disorder is constantly comparing themselves to others, believing they simply do not measure up. If you are truly interested in your loved one becoming healthy, educate yourself about health. Science simply does NOT support the use of diets to lose weight OR improve health.

Eugenia founder is hosting an evening on Eating Disorder and Body Image Challenge on the 15th November.

The evening will be all about raising awareness and providing hope and help to those who are struggling, carers, family members and friends.

How to lose weight without diet and exercise

If you have been following me for a while or maybe just looked around on my website, you will notice very quickly that I am very much against dieting and restrictions.

 

They just don’t work. I experienced it myself and I see it with my clients on a daily basis. It is a vicious cycle that we go into – restricting and over eating.

 

However, I am not against weight loss if it is done for the right reasons and the right way.

 

I am aware that access weight can affect health, decrease mobility, aggravate joints paint, contribute to sleep problems and snoring and the list goes on.

However, I also believe that we all have different shapes and sizes. Not every heavy person will experience health problems, and might not even need to lose weight. Some people will find themselves still being able to move, run, sleep and have great blood results.

 

So, what it comes down to is how someone’s weight affects their well-being. And if it does, how can it be managed in a sustainable and healthy way.

 

And this is what I talk about in this video:

  • Why it is important to eat more to weigh less

  • What to eat to lose weight without hunger and deprivation

  • Why it is not necessary to exercise every day to lose weight

  • How much to exercise and what type of exercises are important.

I am also excited to share my FREE NUTRITION GUIDE with you. In the guide I have included:

  • Meal suggestions that will keep you satisfied and full for longer.

  • Healthy and delicious recipes that are easy to make

  • Guidelines how to create balanced meals for optimum results

Download your free guide HERE.

If you are ready to make changes and would like to know how I can help you, leave a message and I will get back to you as soon as I can.

Otherwise for more info about how we work and how coaching can help you, visit our page HERE

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Are you curious what else I talk about? Then go over to my YouTube Channel, click on the SUBSCRIBE button and hopefully enjoy what I have to say ?

My Crazy Binge Eating Schedule

Is that cycle in the image above familiar to you? The constant change from restrictions, “being good” and following the diet plan to “falling of the wagon”, binge eating, emotional eating and back again.

Are you not tired of it? Well, I was.

Those who know me, know that I was a chronic dieter for most of my teenager years up until late 20s. I tried everything, you name it: cabbage soup diet, pills, one meal a day, no breakfast, no food after 6, etc. But you know what? It doens’t matter how hard I tried and how much weight I lost, I hated my body, I didn’t like who I was, I dind’t like how I looked and always felt like I was an outsider. Why? Because I didn’t like myself. So why should anyone else like me?

And this is the point here. No matter how many diets you try, how much weight you lose or gain, if you don’t accept yourself, have limiting beliefs about yourself and the negative self-talk is part of your daily routine, you will never be happy and healthy.

During my last 5-day free Back on Track challenge all women who participated were saying that they always start with good intentions to start a healthy diet, exercise, drink more water etc. until they end up binge eating because they were upset, they had social gathering, they wanted to treat themselves or just because they forgot about the good intentions. When we were talking about why this happens, they all said that the underlying issues are their own beliefs and their own sense of worth that was holding them back from keeping a healthy diet and healthy lifestyle.

I am sure you are sick of it and just want to enjoy food that you love and still achieve your health and fitness goals.

Here are my 3 Top Tips to finally end this crazy Dieting and Binge Eating cycle:

1. Belief in your own value 

You are a valuable individual!

During childhood you probably thought you were valuable because of your good grades, athletic skill, or other talent. This is damaging because you learned that success equals value, and that failure equals detriment to the family or severe disappointment. You continued this behavior because it got you attention from your parents, being the best at basketball or first chair in band.

But now you still feel that you’re only valuable when you’re doing something well, and that’s not true. You are valuable just as you are, being the individual you are. Praise yourself for being kind, persistent, confident, and fearless. Know that you provide value to your life because of the person you are skills aside.

2. Change your thoughts and beliefs

Our thoughts and beliefs impact our actions and results. We do what we focus on. If we focus on how useless we are and how we are not worth it to be healthy, our actions will be guided by those thoughts. The results will be based on your actions and will re-enforce our original thoughts. They become self fulfilling prophecy. This is how thoughts become beliefs and beliefs become automatic thoughts that drive your behaviours – in other words habits.

Thoughts/Beliefs -> Feelings -> Actions -> Results

What we need to do is to rewire our brain by changing our thoughts and our beliefs. The brain science has proven that our brain changes constantly based on our thoughts, beliefs and habits. This is good news. We can change our thoughts and change how we respond to those in a effective way.

Practice mindfulness daily and see how fast you will see results. I have written a blog on How to quiet the negative self-talk and stop overeating and what to do to Overcome contstant Battle with Food

3. Beliefe you can do it

Right now you’re probably afraid of trying something new, or taking a chance because you don’t believe you can do it. You’re afraid of trying because what if you fail?

Change is scary. The unknown is scary. Being uncomfortable is scary. But, on the other side of that fear, lies the woman inside who can be FREE.

You’re amazing! You’re unique! You’re strong and passionate! We all deserve to be confident and feel good about who we are. But we all have flaws, and we all have baggage. It’s how you decide to move forward, that impacts how far you go.

Use affirmation – EVERY DAY. Write down on a piece of paper that you can see when you wake and before you go to bed and read those affirmations out loud to yourserf. At the beginnign it will be weird and uncomfortable but with the time it will be come second nature – do you remember? We need to rewire that brain and that can happen when we challenge and train it, like a muscle that needs to be trained on a regular basis.
To support you on your journey, I’ve developed a 4-week online course Succeeding at Slimming with a Mind Plan, not a Food plan. Most of us know WHAT to eat and what a healthy diet is but there are blockages, habits, beliefs, emotions, stress, lack of energy that stop us from doing what we need to do to achieve our goals. This course is designed to help you understand what is holding you back, improve your relationship with food and yourself so that you can reduce your weight by understanding WHY and HOW you eat.

If you’re looking for tools, support, knowledge and wisdom on how to transform your relationship with food, your body, and yourself, you’re in the right place. Email me eugenia@mindfoodness.nz to book your spot.