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What are your biggest challenges in your relationship with food right now?
- “I feel addicted to food.”
- “I can’t keep certain food in the house, like chocolate, as I know I will just eat it all”
- “I’m confused, fed up and need advice from a qualified professional.”
- “I’ve been on and off of so many different diets and nothing seems to work.”
- “I binge eat, overeat and find that I just can’t stop eating.”
- “I eat when I am feeling emotional, anxious or stressed.”
- “My whole life feels like it’s revolved around eating or planning to eat healthy.”
- “I have a long list of forbidden foods and food rules and I just want to enjoy eating healthy foods.”
- “I have a medical condition which needs managing with nutrition.”
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- 3 months of 1:1 support (my flagship "Reclaim Your Intuition" programme)
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What Is Normal Eating? From the book How to Get Yo

What Is Normal Eating?
From the book How to Get Your Kid to Eat
... But Not Too Much
By Ellyn Satter, R.D., A.C.S.W.

“Normal eating is being able to eat when you are hungry and continue eating until you are satisfied. It is being able to choose food you like and eat it and truly get enough of it-not just stop eating because you think you should. Normal eating is being able to use some moderate constraint in your food selection to get the right food, but not being so restrictive that you miss out on pleasurable foods. Normal eating is giving yourself permission to eat sometimes because you are happy, sad or bored, or just because it feels good. Normal eating is three meals a day, most of the time, but it can also be choosing to munch along. It is leaving some cookies on the plate because you know you can have some again tomorrow, or it is eating more now because they taste so wonderful when they are fresh. Normal eating is overeating at times: feeling stuffed and uncomfortable. It is also undereating at times and wishing you had more. Normal eating is trusting your body to make up for your mistakes in eating. Normal eating takes up some of your time and attention, but keeps its place as only one important area of your life.

In short, normal eating is flexible. It varies in response to your emotions, your schedule, your hunger, and your proximity to food.”

#normaleating #intuitiveeating #nondietapproach #intuitiveeatingofficial #whatisnormal #whatisnormaleating #eatingdisorderrecovery #disoderedeatingrecovery #nondietapproachdietitian #nondietapproach #healthyeating #healthyeatinghabits #healthylifestyle

3 questions to ask when you experience emotional h

3 questions to ask when you experience emotional hunger 🍪🍧⠀⠀
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1. Am I actually biologically hungry? - it is common with a history of dieting, to mistake physical hunger for emotional hunger. Look for the other posts on my grid that talk about the signs of physical hunger.⠀⠀
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2. What am I feeling? - bored, tired, sad, lonely, happy, excited, overwhelmed? - refer to the emotion wheel down my grid for help with this.⠀
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3. What do I need? - is it rest? sensual pleasure? space to feel and/or express your feelings? comfort? connection?⠀⠀
⠀⠀
Need some structure, accountability and support to overcome emotional eating? We are a team of specialist online registered Dietitian’s and professionals who have a wealth of experience in helping people heal from difficult relationships with food and their body. We take a unique non-diet approach, specialise in helping you to cultivate body wisdom and trust through Intuitive Eating. Find out more about what support with us looks like via the link in my bio ☝️
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These are all known possible symptoms & side effec

These are all known possible symptoms & side effects of calorie restriction. I think many of us might think of these as symptoms only someone with a very low body weight would experience. This is a misconception🙅. The harmful effects of calorie restriction occur in all body sizes. And yet, when we get dished out a low kcal diet, we aren't usually told about these things🙄. Not to mention the fact that in the long term, most people regain the weight lost.

What's been your experience on a low-calorie diet?

Your FREE digital advent calendar, with tips, educ

Your FREE digital advent calendar, with tips, education, healthy (non-diet) reminders and reflections to help you:
🎄Reduce food guilt
🎄Have a more peaceful festive season
🎄Not hate your body or judge yourself for every food you eat
🎄Enjoy engaging in social events (and know how to manage unhelpful comments)
🎄To find more enjoyment in food

25 days of daily reminders from a registered dietitian to help you keep calm in the chaos of seasonal diet culture damage.

Sign up here (https://nudenutritionrd.com/nude-nutrition-online-advent-calendar/), or via the link in my Bio.

#christmasreel #nondietapproach #healthyseasonal #healthychristmas #intuitiveeating #intuitiveeatingofficial #nondietdietitian #nondietdietitian #healthytips #healthyliving #healthylifestyle #healthyfood #foodguiltnomore #foodguilt #festiveseason #festivesupport #freenutritionplan #freenutritionadvice #onlinedietitian #dietitian #nutritionist #adventcalendar #christmasadventcalendar #healthyadventcalendar #healthychristmastreats #seasonsgreetings #onlineadventcalendar #dailytips #dailynutrition #foodobsessionrecovery #foodfreedom

If you feel you've eaten too much this week, or fa

If you feel you've eaten too much this week, or fallen off your plan, here are some reminders:

🟠 No matter how much you ate yesterday, you still need to eat today.
🟠 You do not need to compensate for whatever you have eaten. Your body needs and deserves food today, and every day.
🟠 It's okay to choose "lighter" foods if your body is craving this. This does not mean you're going back to dieting if it's coming from connecting with your body.
🟠 Your body will manage its energy balance by communicating with you about hunger, fullness, and when it wants to move. You do not need to micromanage it.
🟠 Bloating in response to eating food (or eating different foods) is very normal. How can you be kind and compassionate towards a bloated stomach?
🟠 Your body will not have changed overnight or even in a few days. If you feel it has suddenly changed, this is likely to be more of a reflection of your thoughts, and feelings. What are you feeling, and what do you really need? This is the place to begin.

How are you feeling this Friday?

But how do you actually know what your set point w

But how do you actually know what your set point weight is?

Set Point Theory suggests that we each have our own individual set point weight range. This can be thought of as your "happy place”. It's the weight that your body naturally wants to be.

Your “set point” is thought to be around a 3-9kg weight range. However this is unique to every individual so take the numbers with a pinch of salt. The point is: it’s not a static number.

If your body weight falls below this range, it sees this as a threat to your survival. And so regulatory mechanisms kick in to help you get back there. For example, if you eat a little more than you need (in the short term), then typically your body temperature will rise and your metabolism speeds up to burn off the extra energy. If you eat too little, then your metabolic rate slows down to spare the available calories.

This is a big reason why long-term weight loss attempts usually fail.

Keen to learn your set point weight? Check out our latest blog article on this topic. Link in bio.

“Why can’t I get a handle on my eating?” TR

“Why can’t I get a handle on my eating?”

TRIGGER WARNING ⚠️ Mentions of eating disorders and other difficult eating-related behaviours – please see the support and signposting info below if needed.

Are you someone that struggles with your relationship with food? Things like feeling obsessed with food, uncontrollable cravings, binge eating, and/or emotional eating? Well, firstly, you’re not alone, and support does exist for this.

I am a Registered Dietitian, specialising in disordered eating.

If you are struggling in your relationship with food, eating and/or your body, then you may be experiencing disordered eating. Unfortunately, there are no solid criteria for disordered eating (unlike eating disorders).

These are some signs of disordered eating:
🔸You frequently diet/restrict your food intake.
🔸You count your food (calories, macros, points, sins etc.)
🔸You use exercise, or laxatives or restrict/skip meals to “make up” for food eaten.
🔸You often feel out of control around food.
🔸You feel guilt or shame about your eating.
🔸Your preoccupation with food or your body affects your relationships, and work. Or it gets in the way of you living the life you want.
🔸Food is your main coping mechanism for dealing with tough emotions.
🔸Your weight is often fluctuating up and down.

If you resonate with any of these, please know you are far from being alone and support does exist! I’ve recently written a blog with Dorset Mind where you can learn more about:

🔹What disordered eating is
🔹how it can develop
🔹what you can do if you want to improve your relationship with food
🔹how to seek support

(The link to read this is in our bios)

#disorderedeating #intuitiveeating #foodissues #foodobsession #foodaddict #dorsetdietitian #disorderedeatingrecovery #disorderedeatingawareness #dorsetmindyourhead #dorsetmind #helpwithfood #foodfreedom #selfhelp #selfhealingjourney #registereddietitian #onlinenutritionist #nutritionist

This is called "taste hunger" and is completely no

This is called "taste hunger" and is completely normal.

Taste hunger occurs when you have a taste for a specific food that may present itself outside of physical hunger or alongside it.

Basically, taste hunger is when you want to eat food that just sounds good! Like something sweet, after a meal. 🤤

It’s really normal to have the desire for a little something to round off your meal and provide the “satisfaction factor”. Like sweets, biscuits, ice cream, fruit, yoghurt, hot chocolate etc.

👉🏼This is not bad, and it’s not emotional eating.

I often have this discussion with clients, because as kids, we often had something fun to round off the meal. I remember having things like angel delight, a mini-milk, Fromage Frais, fruit, or sweet of some sort. It was part of my meal and often carried in my 101 Dalmatian 🐶 briefcase-style lunch box 😂.

But as we grow older and get lost in messages about what we "should eat", having a sweet to round off a meal can feel like a shameful act.

I'm here to tell you, it's normal.

And sometimes having that sweet thing to provide satisfaction, can prevent us from going CRAAAAAZY around those foods at some point down the line.

So what to do?

Don’t panic and eat the sweet thing 😋

What are your favourite sweet foods?

I've posted this before but it can't be said enoug

I've posted this before but it can't be said enough times. Because the subliminal messaging all around us in the media, in healthcare and pretty much everywhere you look... is that people in larger bodies eat too much. And it's just plain wrong 🤦

Current scientific evidence shows that body weight regulation is not entirely under an individual’s control.

That’s right..eating less does not automatically mean you will lose weight.

And eating more doesn’t necessarily mean your body fat stores will increase.

This is because determinants of body weight are soo much more complex than this.

We have gone into more detail on this over on the blog in a recent article titled "Why am I not losing weight".

Check it out via the link in my bio 👆

What will 70 year old you have to say about all th

What will 70 year old you have to say about all the time you've spent dieting? All the time spent at war with your body? Will they consider it time well-spent, or time wasted?

It's never too late to decide to heal your relationship with food and body. Schedule a no-obligation, FREE 20 minute discovery call with us today to get started. Link in bio👆

Practical hunger - when you’re not hungry in the

Practical hunger - when you’re not hungry in the moment, but need to eat in response to anticipated physical hunger that you may not be able to satisfy because food may not be available. It’s the eating equivalent of making yourself go to the loo before a long drive.

#practicalhunger #intuitiveeating #intuitiveeatingofficial #nondietapproach #bingeeating #overeating #sugarcravings #intuitiveeatingcoach #healthyeatinghabits #healthyeatingtips #healthyeatinghabits #porridge #breakfast #breakfastideas #cantstopeating #dietitiantips

If you are able to check off all of the above, the

If you are able to check off all of the above, then it's likely you are within your set point weight range.

If not, the latest Nude Nutrition article is for you. We take a dive into set point theory and aim to answer all things about how to know your set point weight.

Link in bio to check it out 👆

Why are your favourite quick lunch ideas on a budg

Why are your favourite quick lunch ideas on a budget?

#budgetlunches #intuitiveeatingofficial #intuitiveeating #nondietapproach #lunchideas #cheapmeals #cheapmealsmadegood #lunchideasforwork #soupseason #cheeselover #dietitiantips #eatingwell #eatingonabudget

Health is so much more than individual behaviours.

Health is so much more than individual behaviours. And whilst individual behaviours are important and do "count", let's look at the bigger picture.

Data from the Office for National Statistics (ONS) has found that girls born in the poorest areas of England will have almost 20 fewer years of good health compared with those in the wealthiest.

Female healthy life expectancy at birth in the most deprived areas was 19.3 years less than in the least deprived areas from 2018 to 2020, according to the Office for National Statistics (ONS). For males, it was 18.6 years less.

Let's just repeat that - A 19.3 years difference across the UK. This isn't a matter of whether someone has eaten their 5 a day or not. It's far more complex than that.

Identifying the needs that underpin your emotions

Identifying the needs that underpin your emotions is key to overcoming struggles with emotional eating.

When we can identify our needs, then we can figure out the most effective ways to meet them ✨

Well this is one step in a positive direction from

Well this is one step in a positive direction from @instagram to help you filter out noise you don’t want to see! If you’re looking to heal your relationship with food and break free from the diet cycle and diet culture, your Instagram world can have quite an impact. It plays to the “picture superiority effect” where we remember pictures more than we do words. Even if we know that certain images are not realistic/true/helpful, if we see them enough times, we start to believe them as gospel. A simple clean up can go a long way. Hope this helps a little!

Weight loss is NOT as simple as Calories In < Calo

Weight loss is NOT as simple as Calories In < Calories Out

The media often drive the unproven assumption that body size is controllable through self-discipline and is a personal responsibility. This portrayal is not in line with current scientific evidence, which shows that body weight regulation is not entirely under an individual's control.

That's right. Cutting back your calories and working out more does not automatically mean you will lose weight. In the same way that eating more doesn’t necessarily mean your body fat stores will increase. This is because determinants of body weight are multi-factorial and include (but are not limited to):

> genetics
> metabolism
> stress & sleep
> illness & disease
> food intake
> individual psychology
> physical activity
> social & environmental factors
> age/life-stage

So whilst some of these factors are within our control, many such as genetics, environment, age and illness are not.

Weight loss is not as simple as calories in, calories out. And even if calorie restriction has worked for you in the past, it doesn't mean it will continue to work. In fact, it's possible that it won't continue to work. We explain this in our latest article which will be published later in the week.

Is this news to you?

Are you feeling guilty for going overboard on Hall

Are you feeling guilty for going overboard on Halloween Sweets? Maybe you are worried about having them in the house, but it's out of your control? Before you blame your lack of self-control, let's consider the science of eating behaviour.

Quite often, it's the food we deem "bad" or that we're actively trying to avoid, that we end up diving uncontrollably into.

Research explains why this can happen through the science of food *habituation*.

Basically, the more we’re exposed to a particular food, the more our brains could care less about it.

A bit like when you buy a new item of clothing. You wear it as much as you can at first, and as time goes on, it's screwed up in a pile on the bedroom floor with the rest of your clothes... just me?

So what can you do?⠀

Instead of blaming yourself consider the science behind the experience.

Are you around this food often? And, if so, do you allow yourself to eat it? If the answer to both questions is “no”, point your finger at your lack of food exposure instead of your lack of willpower or self-control.

You're human, and feeling out of control is a natural response to deprivation and or restriction.

Sending lots of compassion to any of you struggling with food right now.

For more tips & support, check out the website (link in Bio).

"What makes a good friend:

"What makes a good friend:
✅Being there through the good and the bad.
✅Being supportive of accomplishments.
✅Sharing memorable experiences.

What doesn’t make you less of a friend:
❌Eating less.
❌Your appearance.
❌How you dress.

If your ‘friend’ makes you feel bad for the three things mentioned above, they don’t sound like much of a friend.

You deserve to surround yourself with people who value you just as you are. What you eat shouldn’t define a friendship. ❤️"

Re-sharing @redefining_wellness message today, as it's a good one!

Tag a friend you enjoy being with below! ⤵️

Bodies are supposed to change and fluctuate and ex

Bodies are supposed to change and fluctuate and expecting your body to get to a number and stay there, is likely going to end up in you feeling like you've failed. Weight is complex and there are multiple factors that contribute to it. Hopefully, this helps to give you some slack if you do weigh yourself and see the numbers jumping around daily/weekly.

On the topic of weight, check out our recent article on the website that you may find helpful > https://nudenutritionrd.com/why-am-i-not-losing-weight/

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