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I haven’t posted in a while because I’ve been so busy with a million other things 🤯, but sometimes I get random thoughts...
23/10/2021

I haven’t posted in a while because I’ve been so busy with a million other things 🤯, but sometimes I get random thoughts that make sense so I figured why not share them! 🙃

Has anyone else been confused by the use of the word “diet” recently? It doesn’t have to be that you are “on a diet” - anything you eat makes up your diet, and you can change the composition of that diet for the better by adding more things in rather than cutting things out.☺️

A client finished up with me recently and gave this summary of what she has learned & how she will focus as she moves fo...
21/06/2021

A client finished up with me recently and gave this summary of what she has learned & how she will focus as she moves forward on her own. It was a pleasure helping her understand her body needs and breaking down barriers and rules she had built up over the years.

We all have complex relationships with food and our bodies, but when you start working through the issues, the freedom is wonderful! We can’t avoid food in our lives, so we might as well enjoy it rather than fear or demonise it! 💕

✨Shared with permission from a client from ✨

There’s no such thing as a perfect diet, so why stress yourself out about it! You might not eat the same as another pers...
03/06/2021

There’s no such thing as a perfect diet, so why stress yourself out about it! You might not eat the same as another person, and that’s fine because you have different needs & preferences to that person👯‍♀️

A client described their “partial progress” this week, which I thought was a lovely way of highlighting the positives of the week. It was in relation to consistently eating breakfast. Previously, she would have seen it as failing to reach her target fully, but she switched her mindset to seeing that she did eat breakfast most days (6 out of 7 in fact!), which was more than she used to do. She also highlighted how she still snacks & grazes a lot, but the quality of what she is snacking on is much better than before. It’s really important to note that there is absolutely nothing wrong with snacking, but this girl’s aim is to improve her nutrition so by snacking on more nutrient-dense foods her habits & diet are improving🍪🍫🍿➡️🍌🍞🥛

Yes, it is good to want to improve your diet & your health, but there is no “right” or “perfect” way to do this. Striving for perfection can cause more harm than any of the “bad” foods you may be eating😥

✨Aim for progress, rather than perfection✨

Saturday May 29th was World Digestive Health Day, & here are some posts I created for . The theme this year was “Obesit...
31/05/2021

Saturday May 29th was World Digestive Health Day, & here are some posts I created for . The theme this year was “Obesity: an ongoing pandemic”. While we can’t treat or cure obesity directly, improving your diet will benefit your digestive health as well as your overall health. Even if you fall into the overweight or obese BMI category, improving your diet & digestive health will improve your overall health, and counteract the health effects associated with obesity.

The one thing we can all do to improve our digestive health is EAT MORE PLANTS! 🍐🍇🥦🥕🍠🧆🥜

This doesn’t mean being fully vegan or vegetarian, but adding more fruit, vegetables, nuts, seeds, beans, lentils, legumes & whole grains to your diet will benefit everybody.

What’s you’re favourite way to incorporate more plants? Mine is starting the day with oats topped with berries, & adding a tin of beans to most one-pot meals I make.

Too much of something can be just as harmful as too little, & often extra is simply a waste.We often see in research tha...
27/05/2021

Too much of something can be just as harmful as too little, & often extra is simply a waste.

We often see in research that low intakes or deficiency of a nutrient are linked with different poor health outcomes. But, like with the last “Food for Thought” post, these findings can often get exaggerated & misinterpreted to mean that if too little is bad then more must be better🤨

We often see this with micronutrients & protein, and in some cases now with fibre. If low iron intakes lead to anaemia, and anaemia rates are high, then surely we should all take an iron supplement? If b-vitamins are needed for energy release, and I have low energy, then surely extra b-vitamins will help? If protein supports muscle growth, then eating lots of protein and taking a protein supplement will make me leaner and more muscular, right? 🧐

The majority of research used for the basis of these claims shows that people who are deficient in X nutrient have higher rates of Y health condition. For those people, taking more of X nutrient will reduce the risk or impact of Y health condition👍🏽

But for people with adequate amounts of X nutrient, there will be no added benefit of having more. Your body usually gets rid of it through your p*e. In fact, sometimes too much can cause harm, also known as excess or toxicity👎🏽

Research & public health guidance are based on what is most important for most people. The only time blanket nutrient recommendations are made is when the vast majority of people have low levels of a nutrient, high rates of the related health condition, and when there is very little risk of excess or toxicity. Currently, blanket recommendations stand for vitamin D for everyone☀️, folic acid for women💊, & more fibre-rich foods for everyone, up to 30g per day🥔. Everything else should be based on your own individual needs and circumstances. With fibre, the broad term “more” is used, but for people who already eat plenty of fibre, they don’t need to go much over 30g, as that itself may cause digestive discomfort.

More isn’t always better.

We all have little food rules that we struggle to break. Some rules say we can’t ever eat a food. Some rules say we have...
20/05/2021

We all have little food rules that we struggle to break. Some rules say we can’t ever eat a food. Some rules say we have to eat a food every single day. Rules are different for everybody and come from different places.

I’ve been working with a client with many food rules built up over the years which are causing her extreme mental stress. All the joy has gone from eating. We are working on slowly breaking down her rules and she is learning that her “bad” foods aren’t actually as damaging as she had thought. I love that she could light-heartedly confirm that she is still alive after breaking her bread rule!🍞

By thinking about your food rules, writing them down or saying them out loud, they start to lose their power as you begin to think about them more logically. They might even start to sound bizarre!

⁉️What are your food rules?🤔

✨Shared with permission from a Client

19/05/2021

Sometimes people say things better than I ever could! Have a listen to this short quote from podcast “Willing to be wrong” about what many of us think about health.

I love the approach he has with this podcast series, open discussions with things he hasn’t had experience with himself or things he knows very little about. Being open to new information, new points of view and different peoples’ lived experiences is really important to be able to grow and learn, and also to appreciate what you have yourself .

(PS if you listen to this full episode with , let me know if you also giggled when she described organ meat as awful... I definitely heard “offal!”)

Also check out his new book “Food isn’t medicine”, where he challenges & explains the vast majority of nutribollocks or confusion around food & diet trends. I swear I’m not being paid to plug this, he just has a great book and podcast, and a very nice voice to listen to! 👌🏽

We often over-extrapolate meaning from pieces of research. There is plenty of strong, reliable and valid research to inf...
18/05/2021

We often over-extrapolate meaning from pieces of research. There is plenty of strong, reliable and valid research to inform evidence-based practice that shows certain foods or nutrients can have negative effects on our health in different ways, but lots of people unfortunately interpret this research as “eating any amount of this food will automatically give me heart disease/diabetes/cancer/any other negative health or appearance issue”.

What the research usually means is that people who eat extremely high amounts of this food/nutrient have a higher risk of developing X disease.

When is comes to food, it is most often the dose that makes the poison (unless you have an allergy). This is why I support the idea that all food fit, you can happily include all foods in moderate amounts without having any negative effect on your health. It is the extremes that connect with the problems, and often the stress about food causes more harm than the food itself.

On that note, enjoy your food, any and all types of food! 😊

13/05/2021

Saw this on TikTok earlier this week, tried sharing it as a story but turns out I don’t know how to do that, so it gets a full feature on the grid! I think it deserves the space because the message is important.

Have you ever not done something because you didn’t look the “right” way for the activity? Maybe you have done the thing but you had the thoughts and doubts beforehand, or maybe you didn’t enjoy the experience as much because you were worried about how you look, or if your body could do the thing properly.

Self doubt can prevent us from getting so much joy from life. Maybe there are tasks that are more difficult to do for a certain reason, but you can still get joy from giving something a go. I’m a huge believer of doing something to any degree, even if it’s done “badly”, is better than not trying it at all. You might learn something new about yourself in the process!

Don’t let self doubt or perceived societal standards hold you back from doing things you love or from having fun. 💖

This week is in the UK & the theme this year is 🍃In Ireland we promote this week in October, but any opportunity to ...
11/05/2021

This week is in the UK & the theme this year is 🍃In Ireland we promote this week in October, but any opportunity to promote positive mental health AND nature is worth a post right! 😊

I live in a town so access to nature within my 5km has been limited for the past number of months, but one thing that has been constant and beautiful and helped start my day off well is a walk near water on the quay each morning. Watching the sun rise on the horizon, feeling the wind on your face, smelling the local fisherman supplies, feeling the ground beneath my feet, spotting the odd seal coming to say hello, watching the water shimmer & ripple... all of these little things have helped keep my mental health in check recently, for which I am extremely grateful. Waving hello to other regular morning walkers, and occasional walk&talk chats with friends have been an added bonus in the mornings.... oh and coffee! 🤗

I’m so glad I started the routine of getting up and out in the morning, something I will definitely continue!

What do you do to keep your mind calm & your mental health in check?
💕

As restrictions start to ease in Ireland, some people might be stressed about how their body has changed over lockdown. ...
10/05/2021

As restrictions start to ease in Ireland, some people might be stressed about how their body has changed over lockdown. This is a normal response to period of time where we have had less social & physical activity, less access to gym equipment, and let’s face it, often less motivation. On top of that, an added need for enjoyment & maybe comfort from food at home. None of these are problems, but they can often cause some stress or feelings of shame or guilt.💕

If you know me, by now you will know I’m not a huge fan of weight as a measure of health, or body size as a measure of worth. But for many people, it can be difficult to break away from this long held mindset.

🤔Thinking about it in a different way can often help

Could you imagine meeting a friend for coffee and commenting on how tall or short they have gotten?

While this statement does reflect my own views directly, I will acknowledge this quote comes from podcast episode with . Well worth a listen👌🏽

I spend a lot of time thinking, mostly about food & nutrition, but recently more-so about the wider effects excessive th...
07/05/2021

I spend a lot of time thinking, mostly about food & nutrition, but recently more-so about the wider effects excessive thoughts about food & health have on our own bodies and on society as a whole🤔

Right now I’m extremely busy with PhD research & working with clients, so I haven’t had much time or mental energy to create informative posts as much as I would like. But I have been reading lots in my downtime & listening to podcasts on my walks. They’ve made me think, triggering different thoughts, challenging my previous views and opinions, wondering why everyone doesn’t know these seemingly obvious points, and wishing all the world’s problems could be solved easily! While I don’t have all the answers, and we never will as everything in life is so individual and context-specific, no matter how hard we try to put things into boxes (I’m realising this more now as I try package my PhD findings together!), I thought I would start a little series of things that have made me stop & think differently or more deeply recently, some Food for Thought, if you will. It’s a common phrase (and the title of a very popular nutrition podcast), but it does capture the essence of the sentiments quite well. There may be no answer to the question or the comment, but if they make you think a bit differently, then that’s the goal! 🤗

If anything raises your interest or intrigues you, I would love to chat on things further, either with some friendly messages on here, or in person over coffee & a stroll if you’re nearby physically! If you find the points interesting, a like/share/save would mean a lot too ☺️

Happy Friday! 😊

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