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Navigating Healthy Eating Without Falling Into Diet Culture Traps
Navigating Healthy Eating Without Falling Into Diet Culture Traps
Discover the transformative power of embracing flexibility in nutrition for improved health, weight management, and overall well-being. Explore how adopting a personalized dietary approach can empower you to make informed choices aligned with your unique goals and preferences. Say goodbye to rigid diet rules and embrace a sustainable, science-based approach to eating that honors the diverse contexts in which food choices are made. Learn to navigate dietary challenges with confidence, fostering a healthy relationship with food and promoting long-term health and vitality.
Navigating Calorie Counting: Key Considerations to Determine if It's Your Ideal Approach
Navigating Calorie Counting: Key Considerations to Determine if It's Your Ideal Approach

Embracing the practice of calorie counting can seem like the perfect solution for weight management, especially when there are specific health concerns involved, such as PCOS, insulin resistance, or fertility issues. However, it's crucial to approach it with caution. Calorie counting can become addictive, leading to anxiety and obsession around food. To break free from the calorie counting cycle, focus on meeting your nutritional needs, opting for whole foods, and gradually reducing reliance on calorie counting. By challenging the habit and embracing mindful eating, you can regain control over your relationship with food.

Food Cravings Decoded: Understanding the Complexities and Taking Control
Food Cravings Decoded: Understanding the Complexities and Taking Control

Cravings are common, but if they happen often and you feel out of control, they may indicate something deeper. PCOS and high BMI increase the likelihood of food cravings and emotional eating. The debate on food addiction continues, but intense cravings for highly palatable foods resemble addictive patterns. Overcoming compulsive behaviors requires understanding your triggers. Recognize the five categories of cravings: physical, emotional, social, exposure, and habitual, to regain control of your relationship with food.

Unlocking the Secrets of Appetite Control: Exploring the Intricate Brain Pathways Behind Weight Regulation
Unlocking the Secrets of Appetite Control: Exploring the Intricate Brain Pathways Behind Weight Regulation

The brain plays a significant role in obesity and energy balance, with three key areas responsible for regulating weight: the hypothalamus, which acts as the "Energy Accountant" by controlling our eating behaviours and responding to signals from various organs; the mesolimbic area, known as the "Hedonist," which governs the pleasurable aspects of eating and can lead to cravings and overeating when signals are dysregulated; and the cognitive lobe, or the "Wise Decision-Maker," which oversees executive functions and helps override primal behaviours driven by the mesolimbic area. Understanding these complex neural circuits and their interactions is crucial for managing weight and making healthier eating choices.

Breaking Down Emotional Overeating vs. Binge Eating: Understanding the Risks and Differences
Breaking Down Emotional Overeating vs. Binge Eating: Understanding the Risks and Differences
Emotional eating is when we turn to food as a way to feel better during difficult times. Relying too much on emotional eating can turn into a sneaky addiction, wreaking havoc on our self-esteem, health, and emotions. Binge eating is when we eat a lot of food in a short period, often feeling ashamed afterward. Getting help early is vital because emotional eating and binge eating can lead to various health problems. And remember, it’s important to address these issues before focusing on sustainable weight loss goals.
Finding Balance in Healthy Eating: The Dangers of Obsessive 'Clean Eating’
Finding Balance in Healthy Eating: The Dangers of Obsessive 'Clean Eating’

Some women feel bad if they don't eat what they think is "pure", "clean", or "healthy" food. This can lead to a problem called Orthorexia, where someone becomes obsessed with eating perfectly. Eating too "clean" can also cause health problems like not getting enough nutrients, hormone imbalances, feeling anxious, having trouble digesting food, and feeling left out of social situations. Eating healthily means finding a balance and sticking to basic nutrition guidelines while also being flexible.

What is PCOS and How Can You Manage its Symptoms and Risks?
What is PCOS and How Can You Manage its Symptoms and Risks?
Polycystic Ovary Syndrome (PCOS) is a hormonal condition that can go unnoticed, but its main features include irregular periods, hyperandrogenism, and enlarged ovaries. It can lead to other symptoms, health issues related to heart and metabolism, but making small and sustainable changes to nutrition and lifestyle can help manage the symptoms and long-term risks.
Beyond the Scale: Why Focusing on Weight Alone is Sabotaging Your Health Journey
Beyond the Scale: Why Focusing on Weight Alone is Sabotaging Your Health Journey
Shifting the focus from weight to positive behavior changes is vital for long-term health. Relying solely on weight as a measure of success can lead to disappointment and overlook other important factors like physical activity and balanced diet. By adopting sustainable habits and celebrating daily choices, individuals can achieve significant improvements in health and maintain motivation. Learn to embrace the bigger picture of overall well-being instead of fixating on weight alone.
A conversation with Stefan Gates from Food Matters Live
A conversation with Stefan Gates from Food Matters Live
In a recent Food Matters Live podcast, Stefan Gates and I spoke about IBS and Gut Health. We discussed causes, symptoms, treatments, and the crucial role of dietary and lifestyle changes. Additionally, we addressed the link between disordered eating and IBS, examining its impact on symptoms and treatment. The Food Matters Live podcast is acclaimed for exploring food, health, nutrition and sustainability.
6 Steps to Boost Your Health & Metabolism in Your 30s and Beyond
6 Steps to Boost Your Health & Metabolism in Your 30s and Beyond
Women in their thirties often seek sustainable approaches to health, moving away from fad-diets. With information overload, it's challenging to know where to start. But fear not! Small, realistic lifestyle changes can greatly impact overall health and metabolism. Discover simple and effective strategies to incorporate into your daily routine for improved well-being and a boost to your metabolism, which can lead to better health and gradual loss of excess weight.
Broken metabolism, appetite hormones and how to avoid weight gain
Broken metabolism, appetite hormones and how to avoid weight gain
If you're struggling to lose weight for PCOS, fertility or other health reasons, you're not alone. Many women face a frustrating cycle of diets and regimens with temporary results. Understand the impact of diet and lifestyle on metabolism and hormonal changes. Discover why weight loss can lead to increased hunger and decreased fullness signals. Don't blame yourself—learn practical tips to find harmony with your body and prevent weight regain.
The IBS cycle: periods and IBS
The IBS cycle: periods and IBS
If you have IBS, it's important to know about triggers that are not well-known and how your gut is affected by sex hormones. Oestrogen and progesterone can slow down the movement of your bowels by reducing contractions. If you have diarrhoea, you might feel better during the second half of your menstrual cycle. But if you have constipation, this time could make you feel worse. Remember, there's no single solution for everyone, but this article provides five useful tips to manage your gut symptoms when your menstrual cycle affects you.
Binge Eating and PCOS
Binge Eating and PCOS
Excess fat worsens PCOS and fertility issues, but weight loss advice can be challenging for those with binge eating. PCOS increases the risk of eating disorders, with 40% experiencing binge eating. Combining PCOS and binge eating creates a unique challenge. Guidelines suggest addressing binge eating before weight loss attempts. Traditional diets may aggravate hormone imbalance and PCOS symptoms. Read on for 3 considerations for PCOS and binge eating.
The Link Between Women’s Hormones & IBS
The Link Between Women’s Hormones & IBS
Sex hormones like oestrogen and progesterone affect gut movement. They can slow down bowel movement, making it sluggish. Oestrogen rises before ovulation and drops afterward, while both oestrogen and progesterone rise during the luteal phase and drop before your period. If you have IBS, the second part of your cycle may be more comfortable for diarrhea, but constipation may be worse. These hormones also impact pain sensitivity. Low levels or rapid decreases can make the gut more sensitive to pain. Understanding this can help manage symptoms through dietary changes, breath-work, sleep, and gentle movement during the trickier parts of your menstrual cycle.
Probiotics, fermented foods and your gut
Probiotics, fermented foods and your gut
The secrets to probiotics and your health in 5 minutes When most people think about...
Sunshine Vitamin
Sunshine Vitamin
Vitamin D is the only vitamin that can be made in our skin with the...
Let's talk about sleep!
Let's talk about sleep!

A short animated video looking at the importance of sleep.

Lack of sleep can harm your heart health, contribute to weight gain, insulin resistance, and affect your mood. Achieving quality sleep can be as easy as creating a dark sleep environment. Darkness signals our body to rest and triggers melatonin production, the sleep hormone. Our body functions, including the immune system, gut, muscles, and hormones, follow a daily rhythm regulated by the circadian clock. This clock relies on light and dark cycles to stay in sync and make necessary adjustments. Disrupting our light exposure can have significant effects, throwing our cycles off balance. It's crucial to find the right light balance, avoiding insufficient light in the morning and excessive light at night. Hormonal imbalances, like those in PCOS, can impact sleep for women. PCOS women often struggle with sleep disturbances and daytime fatigue, as melatonin and cortisol act differently in their bodies. Regardless of PCOS, prioritising good sleep is vital for overall health.

International Women’s Day
International Women’s Day
To celebrate this day I share my thoughts on.Sexual Objectification Theory.
Do you suspect a food intolerance?
Do you suspect a food intolerance?
The role of the dietitian and suspected food intolerances.
Unlocking the Joy of Exercise: Discovering the Perfect Fit for Your Optimal Health
Unlocking the Joy of Exercise: Discovering the Perfect Fit for Your Optimal Health
Exercise is crucial for overall health, benefiting hormone health, PCOS, heart disease, diabetes, fertility, bone health, mental well-being, and gut health. The key is to find exercises you enjoy. Pleasure in physical activities is vital for long-term adherence. Instead of focusing on frequency and duration, prioritise activities that make you feel good. Try walking, jogging/running, cycling, swimming, strength training, yoga, Pilates, HIIT, dance fitness, or hiking. Find what brings you joy and makes you feel energised. Enjoy exercise for a healthier you!