How I finally let go of dietary rules and let myself eat more food

One of the hardest things for me in my recovery from disordered eating and Hypothalamic Amenorrhea was finally being able to let go of control around food. I went from restricting the amount of calories I ate and recording every bite in a calorie tracking app to various phases of restrictive diets including dairy-free, gluten-free, paleo and finally all varieties of veganism. Whole foods, high-carb, low-fat, raw foods you name it, I tried it. I was addicted to manipulating my diet in some way or another but now, 3 years later I can honestly say that I eat whatever I like and however much I like. And the ability to not overthink food and trust in my bodies’ signals is one of the most beautiful things about being recovered.

Now as a nutritionist and health coach, I support women through this process of escaping dietary prison to find food freedom, true health and a regular menstrual cycle. With so much information available online and in books, I find that most women know exactly what they need to do but the problem is actually doing it. What seems so simple (eating more food and resting) becomes extremely difficult when we factor in all of the emotional ties and conditioned beliefs around food and body image. We have been brainwashed to believe that we aren’t good enough if we don’t look a certain way and that certain foods are bad for us or even toxic. I found this to be especially prevalent in the raw vegan community where everything is considered toxic, even cooked food.

When I first realised how important it was for me to recover my menstrual cycle and the damage I could have caused to my body through 8 years of Hypothalamic Amenorrhea, the first hurdle I had to jump was allowing myself to eat more food. I was so used to dieting and living life with this restrictive mindset that to suddenly jump to eating 2500 calories a day (the minimum recommended for recovery) seemed nearly impossible. One thing that terrified me was this idea of losing control. During this time of restrictive eating, I experienced a lot of binge eating episodes where I would accidently eat more than I intended to or something “unhealthy” and this would trigger a huge overeating spree where I would eat everything in sight. I felt like I had to control every bite or my appetite would over take me.

However, at some point I realised that the more I tried to restrict my food, the stronger the urge to binge became. When I purposely ate less food after a big binge episode, it would only make it more likely to happen again a few days later. Over a period of a few months, I started to entertain the idea that maybe if I just ate more food on a regular basis, the binge eating would stop. I think I even did a calculation of the average number of calories I ate in a week , taking into account days of restriction and binges (see the graph below for a visual!) and I realised that actually I would probably be much happier and my body would be more stable if I just ate that amount consistently each day. I also finally accepted this idea that food is fuel and that our bodies need a certain amount of energy each day just to function and keep all our systems going, even if we are completely sedentary.

And it worked, this was the first step towards letting go of control. That said, I still had a long way to go! Even though I was eating more food and feeling healthier, I was still consciously controlling the amount I ate and the idea of stopping tracking my food or increasing my calorie intake made me extremely anxious. I still avoided certain foods that I believed were unhealthy like bread, dairy and processed foods. Then a funny thing happened. I discovered the idea of a vegan diet, first through watching documentaries about the environmental impact of animal agriculture and then through the world of Vegan YouTube which was booming at that time. Back in 2015, everyone in this community was promoting the idea that you can “eat as much as you want, as long as it is plant-based” and stay slim and healthy. I was so desperate to be free of this restrictive mindset, but I still was so attached to maintaining a low body weight that I fell straight for it.

This led to a weird couple of years where on one hand I felt extremely free and I allowed myself to eat more food than I ever had, without tracking. However this control that I had around food hadn’t disappeared, it had only shifted to another form. I no longer checked the calories for every food I ate, but I would rarely eat anything that wasn’t vegan or a whole-food e.g. fruit, vegetables, starches, nuts and seeds. I did get my period back during this time because I was finally providing my body with enough fuel, but I still suffered with signs of hormonal imbalance and other chronic health issues like insomnia and fatigue. Because I had allowed myself to be brainwashed by the idea that a vegan diet cures everything I thought that I needed to be more strict with my diet if I wanted to heal. Actually it was an illusion of freedom and abundance that took me a while to identify and break free from.

Don’t get me wrong, the foods I ate when I was vegan were very healthy but as PART of a balanced diet, not the whole diet!

So fast forward 3 years, I started to realise that some health problems I was trying to heal from via my vegan diet could actually be a result of this very diet which was really quite restrictive. I also started to experience new health issues out of nowhere which I couldn’t explain like dry skin, hair loss and constipation. I never considered that it could be the vegan diet but once I started to research online, I discovered a whole community of people talking about how their vegan diet had impacted their health in a negative way. I read stories of people who had done a complete U-turn and adopted a high-fat, animal-based keto or even carnivore diet and were claiming to have healed their chronic health issues. I could have fallen down this rabbit too but luckily, this really opened my eyes to the real situation, that humans can survive on many different diets and that we thrive on a variety of foods.

I had believed for years that animal products caused all sorts of health issues and here were people healing using these exact foods. Same with calorie restriction, for years I had thought this was the healthy thing to do until I found out about the impact of dieting on our hormones and our overall health. Finally, I started to open my mind and see that when it comes to nutrition and I discovered that there is so much conflicting information out there and you can find research to back up any claim that you want. The online health and wellness sphere is a minefield and it is almost random which hole you fall down. The problem with social media is that once you fall down a hole and adopt a certain mindset, you only see information which supports these views. If you want to question your beliefs you really have to make the effort to seek out new information because everything that is fed to you is more of the same.

(Side note – I recommend the documentary The Social Dilemma if you are interested in learning more about how social media sells our attention as it’s main product!)

Luckily, this was also the time that I decided to go back to university and study for a Masters’ degree in nutrition because I knew I wanted to help women heal their hormones using food. This gave me a much better understanding of human nutrition and metabolism and an understanding of the damage that extreme or restrictive diets in any form can do to the body. During my years of study, I adopted a much more balanced diet. I reintroduced animal-based foods and processed foods in moderation. I completely let go of all my conditioned beliefs around food and stared to understand both the health and environmental benefits of eating more seasonal and traditional foods. It’s funny because my diet is definitely much less like the typical “healthy diet” now and yet I am healthier than ever. I feel like we are given the false idea that we are either following the typical SAD junk-food diet or that we are on some super restrictive clean diet when in reality there is a huge grey areas between those extremes where, I believe, true health can be found.

Now I eat ice-cream and crisps but also salads, fruits and organic meat. I realised that foods are not inherently good or bad, they just has more or less energy and nutrients. Even processed foods with additives are fine in moderation our body can handle them and, despite what healers in the detox world say, they do not build up in our tissues and need to be purged by colonics and fruit fasting. Sure, if you only eat processed foods and don’t provide your body with enough nutrients, it will be overloaded. Plus, such cleansing practices have been used by ancient cultures on an annual basis for example but you only need to look at long-term detox practitioners to see that this restriction and stress actually ages the body causing premature skin damage and thin, poor quality hair, never mind the likely damage to internal organs. Perhaps it is vain, but seeing this reality really helped me to let go of some of my lingering fears around certain foods.

Some examples of foods that I had written off as unhealthy which are actually very nourishing for the body and soul!

I think to finally let go of dietary rules and surrender to the unexplored territory that is your natural appetite, a key thing is to really explore this idea of control. Why do you need it and what does it really mean to be in control? My idea of control has shifted dramatically over the last few years. I used to feel in control when I ate clean and resisted my hunger. I now see control as taking my health into my own hands and making decisions based on what works for my unique body, rather than listening to the advice of others who claim to have found the holy grail in terms of food and lifestyle. It also helps to consider your idea of health and what it means to be healthy. For me health is a feeling, having energy, a strong and fertile body and feeling free to live my life and have fun. No restrictive diet ever gave me health in these terms but I never considered that at the time.

This post is perhaps a bit long and jumbled but I think it is really important to talk about this subject and I wanted to write without editing. I speak to clients and female friends and so many have been indoctrinated into some dietary cult or another. Whether it is an attachment to the low-fat, low-calorie diet and the idea of being skinny or whether it is an obsession with clean eating and having a cupboard full of supplements at home, it’s so unnatural and is so far away from true health. Breaking free of whatever dietary rules and restrictions you have become attached to is a personal journey and a decision that only you can take but I hope that my story at least helps you to see that there is another way to find health and it is one that can include chocolate!

Over to you…

Please leave a comment below if you have any thoughts on this topic, I’d love to hear your opinions and have a discussion. If you found this article interesting, please like this post and follow my blog to be notified when I post something new.

If you are looking for guidance, support and accountability on you health journey, please contact me or check out the nutrition and holistic health coaching packages I offer. I am a qualified Public Health Nutritionist and hatha yoga teacher and my specialty is helping women to balance their hormones and heal their body and metabolism after restrictive dieting. I would love to work together with you to move past any health blocks and get you feeling your best again!

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Real health #30 Is obsessing over your health ruining your life?

We are nearly at the end of this Real Health January series and for this penultimate post I want to bring it back to where we started in post #1 What does it mean to be healthy?. Today’s topic might be another controversial one and also one that is close to my heart! I want to talk about how an obsession with health and wellness can ruin your life.

When it comes to health there are definitely two clear extremes. There of course are many people who could benefit from making lifestyle changes to improve their health and reduce their risk of disease. But there are also those on the opposite end of the spectrum who are so focused on being healthy that it actually starts to negatively impact their life. I am all about promoting balance and I really do think the meaning of true health is learning how to make healthy choices and look after your body without obsessing over it and letting it take over.

Be healthy to LIVE rather than live to be HEALTHY

When I was younger, I definitely fell into the trap of letting health take over my life. I was obsessed with clean eating and afraid to eat foods that were “bad for me” or would make me gain weight. I went to the gym religiously, sometimes exercising more than once a day and I was constantly thinking about how I could get in those extra active minutes. I would walk to the gym, do a zumba class followed by pilates and then walk home. All of this fuelled by soups, salads and low-fat ready meals. People thought I was crazy but in a good way and would praise me for my commitment and discipline. As I’ve shared before, all of this led to a lot of anxiety and totally messed up hormones.

Fast forward to my early twenties and the arrival of the wellness scene. At the time I was looking for a way to heal my body, get my period back and fix my relationship with food. I found the online vegan community where everyone seemed happy and healthy following a “whole foods plant-based” diet and I jumped right in. I was eating insane amounts of fruits and vegetables and all sorts of super food powers claiming to detoxify and cleanse my body. Thank god I let go of the crazy amounts of cardio I was doing but instead discovered weight lifting and still had this fixation on body control and fitness in the back of my mind. At the time I thought I was doing the right thing and it was almost like there was a moral value attached to this healthy lifestyle.

It alienated me from my friends and kept me focusing on health above all. I was probably pretty boring as that’s all I talked about for a while! And yes, I am aware this is a health blog and I am writing about wellness here every day. I really enjoy healthy living and sharing my knowledge and experience but the difference is it is no longer my life. My work, relationships and hobbies get much more of my attention these days. Yes I eat lots of fresh, nutritious food but I also eat cake and chocolate on the regular. I no longer buy superfoods just for the health benefits and focus on real, local foods instead. I like moving my body but I won’t push myself through HIIT routines that I hate and if I am tired or on my period I will take a break from exercise altogether without feeling guilty about it. And I feel so much healthier for it!

The one thing I am really happy about my venture into wellness obsession is that I also started practicing yoga and meditation at this time, habits that have stuck with me to this day and really changed my life. I think the question you have to ask yourself honestly when it comes to health choices is: “Will this thing make my life better or worse?”. If your diet consists mostly of pasta and takeaways, eating more fruit and vegetables will probably give you more energy and reduce your risk of disease. But if you are already eating salads and smoothies all day long, restricting yourself from having pizza with your friends once a week probably won’t do much for your health and might leave you feeling isolated and lonely. Are the benefits of a healthy diet worth it if all of your thoughts are consumed by what and when you will eat and you lose connection with your friends and family?

Same for exercise, there is no point following a strict workout regime if you hate it the whole time and feel exhausted and stressed. Chronic stress is terrible for your body and actually increases your risk of many diseases. If you find yourself saying no to social events just to go to the gym, all of your days revolve around your exercise schedule or if you find it hard to rest even when you are injured or tired, maybe it’s time to look at your relationship to exercise. No criticism here, I am saying this from experience. Like with everything it’s all about balance. We are sold this image of fitness as the ultimate ideal but is it really necessary to train like you’re going into the military or look like a fitness model in order to be healthy? I’d argue not.

You might be reading this and thinking it is unrealistic or extreme but orthorexia (obsession with healthy eating) and exercise addiction are real and genuinely impact the lives of many people. I want my contribution to the wellness industry to be a voice of reason and realism. I want to inspire you to make positive changes that help you to feel your best without all of the rules and rigidity. I want you to feel motivated and empowered by my posts and not like you have to go ahead and do all of these things otherwise you won’t be healthy. The most important thing is to stay aware of your body keep asking yourself how you feel. I recently posted a video on healing fatigue through yoga and self-awareness which is all about this if you’re interested. And stay tuned for the last post of the Real Health January series tomorrow!

Over to you…

I hope you found this article interesting and enjoyed the series so far. Let me know in the comments below your thoughts and experiences with health and wellness obsession.

  • If you want to follow along with this Real Health blog series, like this post and follow my blog for daily updates. And please share with anyone you think might be interested
  • If you are looking for guidance, support and accountability on you health journey, please contact me for information on the nutrition and holistic health coaching packages I offer. I would love to work together with you to get you feeling your best again.

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Real health #29 The healing power of nature (plus our Greek lockdown adventures!)

We are heading into our 4th month of lockdown here in Athens and it’s getting pretty tough! Being forced to stay at home for so long has made me realise just how important nature is for our health and wellbeing. We go for walks around our local area every day but it’s just not the same as getting out “into the wild”. If we haven’t escaped the city for a week or so I start to feel suffocated and I crave fresh air and expansive landscapes. Being enclosed in a house, staring at a screen is definitely not how humans are designed to live and I’m sure we are going to start seeing the negative impacts of this type of lifestyle even more over the next few years.

But why is nature so good for our wellbeing? There have been many scientific studies proving that nature helps to reduces stress levels, calm anxiety and improve your mood. Fresh air in your lungs and sunlight on your skin can sometimes be just the medicine you need to recharge your energetic battery (plus the vitamin D boost of course!). I know whenever I leave my phone at home and head out for a hike or sit by the sea for a few hours I feel like a completely different person. There’s something about the natural beauty and slow pace of nature that makes me feel relaxed and at peace. My breathing becomes deeper and slower and the tension in my body melts away.

I become much more present and mindful of the world around me instead of being focused on my to-do list, the latest news alert or my own worries. When we leave technology and the constant influx of information behind, our minds are free to wander, daydream and process things on a deeper level. When I was writing my first research paper, my most creative times were when I was out walking by the river or at the local nature reserve. The beauty and mystery of nature is inspiring and helps you to see things from a new perspective when you feel stuck. Nature truly is healing on so many levels. I think it’s so important now more than ever to try and get out in nature as much as possible.

So I wanted to share some of the beautiful places I have been able to visit during this lockdown. Partly as a reminder to myself how good it makes me feel and to motivate me to get outside whenever I feel low. Also hopefully to inspire you to explore your local area and find some hidden gems too! Our lockdown rules say we have to stay within the region of Attica which is pretty annoying as I can’t wait to get out and explore the rest of Greece. Nonetheless I feel lucky to live in the area we do as it is pretty green compared to central Athens and we have access to the beach and the mountains within an hours drive. But where ever you live you can find your piece of nature whether it’s the local park or even your own garden.

The view of Athens from the top of the hill in our area..

And a couple of photos from our hike at Mount Parnitha in December..

Playing on the beach at Saronida on the South coast of Attica..

Same coastline, a much sunnier day..

And a couple of weeks later snow! (a hike isn’t complete without some the yoga poses)

Finally what would nature be without some cute lil’ animals?

And I can’t leave out my own crazy fur baby who is always keeping us smiling

It makes me happy looking back at the fun adventures we’ve had over the last few months, even if we are stuck at home 90% of the time. The only thing missing is family and friends to share it with which saddens me a lot. I think this lockdown is harder for everyone, partly because of the winter but also because it’s gone on so long now. I just can’t accept the idea of the “new normal”. But I am staying optimistic, hoping that this passes soon so we can all get back to enjoying our lives. And for now we will continue to make the most of things and escape to experience the healing powers of nature as much as we can!

Over to you…

I hope you enjoyed this more fun style of article and the series so far. Let me know in the comments below your favourite place in nature to escape to.

  • If you want to follow along with this Real Health January blog series, like this post and follow my blog for daily updates. And please share with anyone you think might be interested!
  • If you are looking for guidance, support and accountability on you health journey, please contact me for information on the health coaching packages I offer. I would love to work together with you to get you feeling your best again!

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Real health #28 How self-criticism can destroy your health and what to do about it

We’ve all been there.. one day we are feeling strong and confident and the next it is like the rug has been pulled from underneath our feet. Your inner critic goes beserk, bringing up all the reasons why you should dislike yourself, bringing up past mistakes and failures and highlighting all of your “imperfections”. For women, we are especially vulnerable to this out of control inner critic during our pre-menstrual phase as our emotional sensitivity is heightened. Yesterday was day 29 of my cycle and my inner critic hit me hard. I had a total meltdown and felt awful about myself all morning. Luckily I’ve been through this many times before and now I have ways to deal with it which I want to share with you in this article.

This experience got me thinking about just how destructive excessive self-criticism can be for our health. Our thoughts generate emotions which are felt by all of the cells in our body. Berating ourselves causes distressing feelings of sadness, unworthiness, guilt or shame which all send out chemical stress signals throughout our bodies causing all sorts of mayhem. Those feelings then trigger more destructive thoughts and the cycle continues. It could be thoughts about the way you look, your knowledge and abilities or even about your personality. Whatever it is, the inner critic can be a real bully and if we don’t get it under control it can really affect our mental and physical health.

Chronic stress, like that caused by self-criticism, is one of the worse things for our health as it leaves us stuck in fight or flight mode, unable to fully relax and let go which is when true restoration and healing takes place. Imagine living with a real-life tyrant who was constantly following you round pointing out all of your flaws and errors. You’d want to escape from that situation pretty fast right? But so many of us let the judge inside our head take over and dominate our thoughts. Being trapped in this cycle of negative self-talk and the stressful emotions that follow can prevent us from healing and even cause more damage to our bodies.

Stress affects how we digest food and assimilate nutrients, our blood sugar and blood pressure management, our hormonal balance, the health of our immune system and our ability to sleep well. So if we want to be truly healthy we have to learn how to keep our inner critic in check.

How to tame your inner critic

I’m not a psychologist, but as someone who has struggled with self criticism for most of my life, I want to share the things that help me the most to pull myself out of the hole of self-destruction whenever I get sucked in. If you have been following this blog series, you will know that journaling is my number one tool in my self-care kit. Journaling can improve your health in so many ways by helping you to uncover thoughts and beliefs that are keeping you trapped. When it comes to overcoming self-criticism, two journaling techniques I like to use are “thought replacement” and “mind-mapping”.

Thought replacement is exactly what it says on the tin… replacing critical thoughts. For 24 hours, keep your journal with you and whenever you notice yourself having a self-critical thought, write it down leaving a few lines space underneath each entry. At the end of the day, sit down with your journal in a cosy space. Set the mood by lighting a candle or incense and playing some relaxing, uplifting music. Centre yourself by closing your eyes and taking a few long, deep slow breaths. Then open your journal and read what you have written. You might be shocked by how mean you have been to yourself! Next go through each critical thought one by one, cross it out and lovingly write a new thought underneath.

This could be the opposite of the critical thought, for example:

“I am lazy and stupid” could be replaced by “I am a smart and motivated person when I want to be”

Or it could be a way that this thing could benefit you, such as:

“I am too quiet and reserved, I wish I was more outgoing” could be replaced by “I am a naturally introverted person, I am thoughtful and I am a good listener”

This isn’t a magic trick, it doesn’t mean that all of your critical thoughts will go away over night. But it does help to give you a new perspective and to see things in a different light. You can repeat this whenever you feel like your inner critic is getting out of control and come back and read your thought replacements as much as you need to.

The second journalling technique that helps me to manage my inner critic is mind-mapping. Specifically mind-mapping about my identity. Start with a blank page in your journal and write your name in big letters or the phrase “WHO AM I?”. Then start to free-associate whatever comes to your mind about your personality, your values in life, things you are good at etc. You can write negative things on there too but make sure they are balanced by positive things that you do like about yourself. You aren’t trying to create a false, perfect image of yourself here but the aim is to be realistic and allow yourself to have a more holistic view of who you are.

No one is perfect and it’s ok to acknowledge the things that you don’t like or want to improve about yourself, that’s an important step to growing and developing as a person, but if you have been beating yourself up for a long time it’s time to change your program. If you get stuck you can ask your friends and family for their input. I also really love online personality tests and find them really helpful for this technique. The 16 personalities test is the most interesting and accurate one I have found. I’m not saying that an algorithm can say more about you than you know about yourself but it can provide you with some insight into your character based on your responses and help you to see what your strengths and weaknesses might be if you can’t see them for yourself.

I don’t know about you, but I find this kind of thing fascinating! I spent hours reading over the different personalities and doing the test with all of my family and friends. It was actually really helpful for me to read the profile of some of the people I looked up to and see their weaknesses as well as their strengths. It’s really easy to fall into the trap of thinking that one personality type is “better” and wishing that you were different but in reality we all have positives and negatives and have our own path to follow in life. Often when we feel bad about ourselves it’s because we are being inauthentic by trying to be something that we are not.

In the past I felt out of alignment when I worked in the chemical industry because I felt like I was going against my core values and morals. Taking a career turn to work in environmental protection felt much more like me and there was less tension inside of me. To feel happy I need to feel like I have a purpose and I am working towards a cause. I’ve been told in the past that I get “obsessed with things” which I thought was a negative thing but in reality I am just passionate about the things I care about and that interest me. And funnily enough, the advocate personality is also supposed to be well suited to writing and to careers in counselling and holistic health which explains why I am now being called to this work in helping others improve their health!

So if you feel called to, take the test and reflect on your results. Maybe it won’t resonate with you but there will be at least a few gems that you can take. Try out the thought replacement and mind-mapping techniques whenever you have some free time. Like I say, these techniques won’t transport you from hating yourself to loving yourself overnight but they will help you to take small steps along the road of self-acceptance and help you to develop an “inner cheerleader” that can stand up for you when your inner critic gets loud. I think changing your inner dialogue is one of the best things you can do for your health. So if you’re feeling stuck and like you aren’t progressing towards your health goals, despite having a healthy lifestyle, definitely spend some time becoming aware of how you speak to yourself and maybe try out these tips.

Over to you…

I hope you enjoyed this article and the series so far. Let me know in the comments below your thoughts and your 16 personalities result if you take the test!

  • If you want to follow along with this Real Health January blog series, like this post and follow my blog for daily updates. And please share with anyone you think might be interested!
  • If you are looking for guidance, support and accountability on you health journey, please contact me for information on the health coaching packages I offer. I would love to work together with you to get you feeling your best again!

Other posts you might like

Real health #27 Top 15 foods for healthy hormones and weight loss

A quick post for you today with some of my top foods to include in your diet to nourish your body, balance your hormones and reach your healthy, happy weight. If you haven’t already, check out yesterday’s post on how the calorie density of foods affects weight loss. Lots of the foods on the list below are “low calorie density” meaning that they will help you to feel full and satisfied when combined with other foods. At the end of the article I will give you some examples of how to put simple meals together including these foods.

  1. Potatoes (any variety, especially sweet potatoes)
    Potatoes have to be my top food on the list. Mainly because they are so demonised in the dieting world and I want to throw the idea that potatoes are bad for you out of the window! Potatoes are a super filling food which will give your body the energy to function at it’s best and also provide a good dose of vitamin C, vitamin B6 and also vitamin A for sweet potatoes. Eat them with the skin and you’ll get the added benefits of a fibre boost to aid digestion and keep you full for longer.

  2. Oats
    Oats are another great source of complex carbohydrates which will give you the fuel to lead a healthy, active life. Eat them raw in muesli, blended in a smoothie or cooked as porridge with whatever toppings you like. Oats are a good source of minerals such as manganese, zinc and biotin and also provide you with fibre and protein to keep you feeling full and satisfied for hours.

  3. Greek yoghurt
    I just loooove greek yoghurt! It makes such a tasty, satisfying breakfast or dessert and also provides plenty of protein to help with repair and growth and fats to support healthy hormone production and absorption of fat soluble vitamins A, D, E and K. Yoghurt is also an excellent source of calcium to keep your bones and teeth strong and to maintain healthy thyroid function.

  4. Tahini (sesame seed butter)
    Another food I love from the Mediterranean culture is tahini. I was first introduced to this liquid gold when I started to make my own hummus but now I love it on toast, on porridge oats and in salad dressings. The bitter taste isn’t for everyone but it is a great mineral dense food providing calcium and iron as well as a dose of fat and protein to make your meals tasty and satisfying.

  5. Broccoli
    Now onto the veggies.. broccoli is definitely a winner. Cruciferous veggies such as broccoli, cauliflower and kale all have a component called DIM which helps to detoxify excess estrogen from your system and improve your hormonal balance. Broccoli also has plenty of fibre to aid digestion and lots of vitamin C. Top tip – pair with iron rich foods to aid with absorption.

  6. Leafy greens
    Maybe I am cheating here by grouping them together but a healthy diet is not complete without those leafy greens. Whether it is soft baby lettuce in a salad or cooked dark greens such as collards or chard, getting those leafy greens into your body will do wonders for your hormonal and overall health. They provide a huge amount of vitamins and minerals as well as fibre to help sweep out excess hormones from your system.

  7. Courgette (zuccini)
    Courgette is another low calorie density food that can add bulk to your meals and help you feel satisfied. It’s not the most nutrient dense vegetable but it does offer vitamin C and B6 as well as smaller amounts of iron and calcium. But the mild taste of courgette makes it a vegetable that most people can include into their diet and it is less likely to cause bloating and gas like the cruciferous veggies can which makes it a winner for me.

  8. Berries
    How could I forget about the fruits?? It’s hard to limit myself to just a couple of fruits as I love them all but berries definitely make the top of the list. They are packed full of anti-oxidants, vitamins and minerals and water rich helping to hydrate your body so you can feel your best. They are delicious hot or cold and are usually available year round fresh or frozen. My favourites are raspberries and blackberries – yum!

  9. Bananas
    Another fruit that has to make the list is the humble banana, another fruit that people tend to be afraid of. Don’t be – I wouldn’t like to try and count the amount of bananas I have eaten over the last 5 years but trust me it’s a lot! Bananas are such a versatile fruit and can be enjoyed as a snack or used as a sweetener to your meals. They give you a good dose of carbs to boost your energy and mood and are a good source of potassium, vitamin C and B6.

  10. Hemp seeds
    Now these is a real nutrient power house. Hemp seeds are a great plant-based source of omega-3 fats, zinc, iron and magnesium so if you’re veggie or vegan definitely include these in your diet for hormonal balance and overall health. They are also a complete protein to support muscle growth as well as healthy skin, hair and nails. You can eat them sprinkled on porridge or salads or blend them into a smoothie for extra creaminess.

  11. Black and kidney beans
    Kidney beans and black beans are another great plant-based source of iron and calcium as well as magnesium and vitamin B6. These are great to eat before and during your period to support healthy blood iron levels. They also provide some calcium as well as protein and plenty of fibre. Top tip – if you are just starting to include beans in your diet, take it slow, add in small amounts and let your digestion adjust over time to avoid gas and bloating!

  12. Red lentils
    Red lentils are softer and generally easier on your digestion compared to beans but they too are a good plant-based source of iron and vitamin B6. Lentils also provide folate which is an essential vitamin for women who are trying to conceive. Lentil soups are a warming, filling meal especially for the cold months. You can mix it up by adding different veggies, herbs and spices to change the flavour.

  13. Chickpeas
    Last one of the legumes is chickpeas! They have a similar nutritional profile to kidney beans but with the added benefit that they can be blended with tahini and lemon to make humus. This is great for anyone who doesn’t like the texture of beans as it can be added to wraps and sandwiches or used as a dip for veggies or tortilla chips. Chickpeas are also great baked as a crisp snack or added to veggie curries as a protein source.

  14. Salmon
    Fish and seafood are an amazing source of zinc for healthy hormones as well as iodine. Salmon and other oily fish such as mackerel or sardines also provide those omega-3 fats to support your brain health and lower inflammation as well as being essential for healthy hormone production. The NHS recommend including one portion of oily fish in your diet every week for optimal health.

  15. Eggs
    Last but not least, we have eggs. I have included these because they are such a dense source of nutrients, especially vitamin A, B12 and selenium. Just adding one boiled egg to a salad can make it so much more satisfying but they also make a quick and easy meal for breakfast, lunch or dinner. Go for organic free-range eggs where possible to avoid hormone disrupting anti-biotics and chemicals.

Here are some simple meal ideas to give you inspiration.. enjoy!

Breakfasts

  • Porridge oats cooked with mashed banana and tahini
  • Greek yoghurt topped with oats, lots of berries and a sprinkle of hemp seeds
  • Oat and banana pancakes topped with berries and tahini

Lunch

  • Leafy green salad with salmon and boiled potatoes
  • Omelette with broccoli and courgette
  • Red lentil and sweet potato soup with side of wilted spinach and courgette

Dinner

  • Black and kidney bean chili with a side of grilled courgettes
  • Sweet potato and chickpea curry with a side of steamed broccoli
  • Roasted or baked potatoes with grilled salmon and veggies

Over to you…

I hope you enjoyed this article and the series so far. Let me know in the comments below your thoughts and your favourite healthy foods if I’ve missed them off the list!

  • If you want to follow along with this Real Health January blog series, like this post and follow my blog for daily updates. And please share with anyone you think might be interested!
  • If you are looking for guidance, support and accountability on you health journey, please contact me for information on the health coaching packages I offer. I would love to work together with you to get you feeling your best again!

Other posts you might like

Real health #26 Calorie density of foods and weight loss

It’s been a while since we focused on nutrition in this series! And that’s for a reason, health is about so much more than what you eat. And it’s pretty easy to search for healthy foods to eat these days but if it were so simple, why isn’t everyone eating a healthy balanced diet? Why are so many people struggling to maintain a healthy body that they feel good in? As a public health nutritionist, I am always on the lookout for new patterns in the world of health and nutrition and the “low calorie density” trend is another one that seems to be gaining popularity this year. But what exactly is calorie density and how can the calorie density of foods affect your weight loss attempts?

Calorie density is the amount of energy (calories) per unit of a food. This can be based on volume e.g. calories per cup or on weight e.g. calories per lb. The idea of a low calorie density diet for weight loss has been made famous by the book The Starch Solution by Dr John MacDougall and his suggestion is to consume low calorie desnity foods that have less than 700 calories per lb (around 154 calories per 100g) in order to lose weight easily and effortlessly without counting calories. Sound interesting? Wondering how this works?

I will start by saying that all foods are made up of macronutrients which have a different amount of energy per 100g:

Carbohydrates – starches and sugars (400 calories per 100g)
Proteins (400 calories per 100g)
Fat (900 calories per 100g)

Don’t worry! I know it looks like NO foods are under 154 calories per 100g but this is because there are two other components in foods that we need to take into account that don’t have any calories: water and fibre (actually fibre does have calories but we can’t absorb them so they pass through our bodies). Low calorie density foods such as fruits, vegetables, starches and legumes have more fibre and water which fill you up without providing calories. High calorie density foods usually have more fat or sugar and less water and fibre.

The premise is that the calorie density of foods affect how filling a meal is. To understand this we can look at a couple of examples. Firstly take a bar of chocolate that has around 200 calories. Chocolate is a high calorie density food which provides a lot of energy in a very small package. On the other hand, a huge salad with low calorie density vegetables such as lettuce, carrots, tomatoes and cucumber, could also provide 200 calories. Which is likely to be more filling? Probably the salad! But does this mean we should fill up on low calorie density foods and only eat salads and veggies to lose weight?

No, it’s a bit more complicated than that because in order to feel fully satiated by our meals we need to have two elements:

  1. Enough volume to stretch our stomach and we have eaten enough food (fullness)
  2. Enough calories and/or fat to release fullness hormones and signal to our brains to stop eating (satisfaction)

Going back to the example above, if you eat the huge salad you will likely feel full but not necessarily satisfied. I mean who wants to just eat watery raw salad for a meal?! That’s not very sustainable long term and is only going to lead you to overeat and binge once your body has had enough. On the other hand, if you go for the bar of chocolate, you might be satisfied but you are unlikely to feel full as it is so tiny. We need to create meals which provide both fullness and satisfaction so that we are truly satiated by our meals and not left dreaming about when we get to eat next.

One of the easiest ways to do this is by including a combination of food groups to provide a moderate calorie density at every meal. Low calorie density fruits and vegetables provide BULK, starches such as potatoes, beans and grains provide ENERGY to make you thrive and high calorie density fats and proteins such as nuts, seeds and dairy provide SATISFACTION and make your meals taste better. If you include all of these elements in the right proportions, you will be able to eat to complete satiation and not worry about counting calories ever again. Finding the combination of these food groups to meet your specific goals is what I help my health coaching clients do! The table below shows the approximate calorie density of typical foods.

FoodCalories per lbCalories per 100g
Vegetables60 – 19513 – 42
Fruit140 – 42031 – 93
Potatoes, Pasta, Rice, Barley, Yams, Corn, Hot Cereals320 – 63070 – 138
Non-fat dairy (milk, yoghurt)180 – 450 40 – 99
Beans, Peas, Lentils (cooked)310 – 78068 – 171
Seafood, lean poultry, lean red meat400 – 87088 – 191
Breads, Bagels, Fat-free Muffins, Dried Fruit920 – 1,360202 – 299
Sugars (i.e. sugar, honey, molasses, agave, corn syrup)1,200 – 1,800264 – 395
Dry Cereals, Baked Chips, Fat-free Crackers, Pretzels, Popcorn1,480 – 1,760325 – 387
Nuts and seeds2,400 –  3,200527 – 703
Oils4,000879

As a start, you can start to focus your diet on the first 5-6 rows of the table and especially include more fruits. vegetables and starches. So many people worry that “carbs make you fat” and are afraid to eat rice and potatoes but in reality these foods are very filling and satisfying and will give you the energy to live an active, healthy life! I want to keep it simple and not put too much attention on micro-nutrients in this article but you will notice that the foods towards the top of the table tend to be mostly whole foods which also provide a lot of vitamins and minerals to keep your body healthy. Eating plenty of these foods will help to you stay well and also to maintain your ideal body weight.

I’m not one for extremes and I definitely don’t think you should never include higher calorie density foods or more processed foods such as bread, pasta and sweets. I think they do have a place in a balanced healthy diet and it’s good for your mental health to eat fun foods and enjoy eating with friends and family. I’m all about focusing on what you do most of the time and including more low calorie density foods in your diet is definitely a great step towards improving your overall health and losing weight if that’s your goal.

Over to you…

I hope you enjoyed this article on how the calorie density of foods affects weight loss and the series so far. Let me know in the comments below your thoughts or experiences if you have experimented with a low calorie density diet.

  • If you want to follow along with this Real Health January blog series, like this post and follow my blog for daily updates. And please share with anyone you think might be interested!
  • If you are looking for guidance, support and accountability on you health journey, please contact me for information on the health coaching packages I offer. I would love to work together with you to get you feeling your best again!

Other posts you might like

Real health #25 How meditation can help you to change your mindset and your habits

We are long past the days where meditation is seen as something completely hippy or “out there”. Meditation and mindfulness are becoming every day terms understood and practiced by students, parents and business executives alike. We are starting to understand the impact of rushing through our lives in a half-conscious, distracted state is no good for our health and happiness and embracing meditation and mindfulness as tools to help us to become more present and aware. Yesterday I wrote about how to change your habits you first need to change your mind and today I want to explain how meditation can help you to create this mindset change.

Most of us spend our days operating from our conditioned mind. Our sub-conscious has a huge set of stored thoughts, beliefs, emotional responses and programmed actions that we play on repeat and these conditioned patterns define the way that we show up in the world and our identity. If we want to change our habits we have to consciously think different thoughts which enable us to feel differently create new pathways in the brain. But this can be hard to do when we are constantly bombarded with the familiar thoughts and feelings that tell us who we are. If we try to think differently, we will be greeted with a barrage of opposing thoughts and intense feelings because we have moved outside of our familiar comfort zone. This can make changing your thoughts very difficult!

How can meditation help you to get past this and change your mindset? Firstly, meditation helps you to become aware of your current habitual thought patterns. Yes all of those annoying intrusive thoughts when you are trying to meditate can actually be a good thing. Pay attention to them and you will see where your mind is probably wandering throughout the rest of your day too, without you even realising. Maybe you are distracted by things you should be doing instead or maybe you find yourself criticising yourself for not being able to empty your mind and meditate “properly”. Maybe your mind tells you that you can’t do it, you are uncomfortable or that you always fail. Whatever it is, take note! This is your first glance at your natural state of being from the point of view of an observer.

You can also use meditation as a way to practice disrupting these unhelpful thoughts and letting them go. When you aren’t paying attention, one thought can lead to another and before you know it you can spiral down the rabbit hole of negative thinking. Our thoughts affect the way we feel and those emotions then affect the way we think. We can easily become stuck in unhelpful loops of thoughts and emotions without noticing. Maybe you have a memory of being left out at school and the thought brings up emotions of sadness and loneliness. Those feelings then trigger other memories where you have felt alone and the feelings of isolation grow and become overwhelming. Over time of thinking these thoughts and feeling these feeling you can start to identify with the state of being as a lonely, unloveable person and this becomes your identity. Meditation offers you the opportunity to become aware of these patterns and break the chain.

When we have negative thoughts about ourselves, there is usually another voice present in our mind which knows better. For example, I’m sure many of you have experienced body image issues at some point in your life. That voice that tells you you are not beautiful enough or thin enough is probably loud at times but there is always that quiet voice underneath which says you are good enough as you are. Meditation slows down your thoughts and allows this alternative voice to have it’s say and become louder. In other words you are able to observe a thought and how it makes you feel then choose to think a different one. Of course you can do this through out your day but the focused attention state of meditation makes it much easier to observe your thoughts and engage your conscious mind.

How to start a meditation practice

There are many different meditation techniques but as usual I suggest to keep it simple if you are starting out. All you need is a quiet place, a comfortable place to sit and a timer. You can practice in your living room, on your bed, in your garden or out in nature. There are no rules, just find a place where you feel safe to relax.

  1. Set your timer for anywhere from 5 to 20 minutes (tip set it on vibrate or on quiet so you aren’t jolted out of your practice)
  2. Sit comfortably in a cross-legged position or sit on a chair with your feet planted on the ground
  3. Close your eyes and start to become aware of your body sensations, noticing areas of comfort or pain, tension or tightness, hot or cold and the contact points between your body and the surface beneath you
  4. Bring your attention to your breath. Notice the sensations associated with the inhale and exhale, the rhythm and depth of your breath, whether you feel it deep in your belly or high in your chest
  5. Hold your attention on your breath. You can count your breaths if it helps you to concentrate or continue to focus on the sensations
  6. As thoughts arise, notice the emotions they trigger. Note whether they are helpful, unhelpful or neutral and then let them go. If you find yourself distracted, at the point you realise, let the thoughts go without judgement
  7. Continue like this until your time ends and then slowly open your eyes and start to bring movement back into your body
  8. Try to keep this relaxed, focused awareness with you as you go on with your day

With practice, meditation can also help you to access your sub-conscious mind and change your beliefs. I especially like combining meditation with affirmations by starting with a full body and mind relaxation and then listening to repeated phrases that reflect the new way I want to think. I have recommended them before but my absolute favourite guided meditations for changing your mindset are from The Mindful Movement. They have so many free videos on Youtube on all sorts of topics from healing your physical and emotional body, improving self-confidence to releasing fear and worry and letting go of the past. The video below is a great one if you are embarking on a new healthy lifestyle and trying to change your habits. Listen to the meditation before bed a few times a week and watch your confidence and belief in your ability to succeed soar!

Over to you…

I hope you enjoyed this article and the series so far. Let me know in the comments below your thoughts experiences with meditation, especially if it has improved your life and helped you to build healthier habits.

  • If you want to follow along with this Real Health January blog series, like this post and follow my blog for daily updates. And please share with anyone you think might be interested!
  • If you are looking for guidance, support and accountability on you health journey, please contact me for information on the health coaching packages I offer. I would love to work together with you to get you feeling your best again!

Other posts you might like

power of the mind

Real health #24 To change your habits, first change your mind

Yesterday I shared about how taking consistent, simple actions can set you on the road to success when it comes to reaching your health goals. But we all know we are creatures of habit and often in the beginning behaviour change is hard! Our brains are designed in such a way that all of our past experiences shape who we are today. We wake up in the morning and after a split second all our familiar thoughts come flooding back. We realise who we are, where we are and our mind already has an idea of how the day will go. We get out of bed, have our familiar morning routine and get on with our day, mostly in autopilot.

This isn’t a bad thing, it’s actually our brains’ way of making things easier for us. It allows us to go about our day without thinking too much, following the familiar path that we have created through our habits. But what happens when you want to change those habits and your life? If you want to act differently, you have to start to think differently first. In order to start eating healthier you have to let go of the image of you as an unhealthy person who hates vegetables and start to see yourself as the type of person who loves to nourish their body with good food. To become someone who enjoys exercise and keeping fit, you have to stop telling yourself that you are lazy, unfit and that you hate exercise. Or if you need to gain weight for your health you need to let go of the image of yourself as the skinny one or the fit one and start to embrace a new version of yourself that is more relaxed and free around food and exercise.

In short you want to create a new identity for yourself that aligns with the positive changes you want to make. You want to see yourself as the type of person who just does these things without even thinking about it, even if you aren’t there right now. We are all chattering away to ourselves most of the day without even realising it and these thoughts create our identity. To change this idea of yourself, start to think about the type of thoughts that your ideal self would have, then start telling yourself those things! I don’t mean just thinking them half-heartedly and deep down thinking otherwise but really feel and believe this as a possible reality and take actions based on those thoughts and feelings. It might feel unnatural at first but over time the nerve patterns in your brain will be hard wired and the new thoughts will become your default.

Whether you think of this as affirmations or you focus on the Cognitive Behavioural Therapy theory that the way you think affects the way you feel and the way you feel affects your actions, it’s the same idea that your thoughts become your reality. I have seen this play out in my own life with one of the biggest health challenges I have had – overcoming insomnia. The hardest thing was that after months of struggling with sleep, my brain was programmed to expect that I would sleep badly and wake up during the night. I would go to bed telling myself “I’m going to have such a good sleep” or “tonight I will sleep like a baby” but my sub-conscious mind didn’t believe it. Deep down I believed that things would be the same as always and that is how the same pattern ended up playing out for years!

I would also wake up in the morning and the first thought I would have would be about the time and how much sleep I got. I was so focused on my sleep that I let the amount of sleep I got dictate my energy levels and mood. The interesting thing was that during a period of letting go of obsessing about my sleep, I realised that some days I slept well and still felt exhausted whereas other days I slept less and actually felt more energised. I started to tell myself that my sleep quality and my happiness were two seperate things. Once I let go of the expectation, this gave me permission to be happy even when I slept badly and I actually started to feel better (and over time sleep better too!). Implementing this fully is a work in progress for me but it was mind blowing. And the same thing can be applied to other changes you want to make in your life too.

If you already predict the outcome that you won’t like healthy food or that you will fail at exercise then this is most likely what you are going to see happen for you. Instead, try giving yourself the chance to explore and genuinely see how you feel. Let yourself imagine the possibility that you will enjoy these things and be successful! If you’re interested in learning more about how to change your mindset and build habits I definitely recommend reading Breaking the Habit of Being Yourself by Joe Dispenza and The Power of Habit by Charles DuHigg. If you are wondering HOW you can possibly change your thoughts and start to access your sub-conscious mind, stay tuned for tomorrow’s post where I will be sharing how meditation can help you to change your thoughts as well as how to start a meditation practice.

Over to you…

I hope you enjoyed this article and the series so far. Let me know in the comments below your thoughts on changing your mindset to reach your health goals.

  • If you want to follow along with this Real Health January blog series, like this post and follow my blog for daily updates. And please share with anyone you think might be interested!
  • If you are looking for guidance, support and accountability on you health journey, please contact me for information on the health coaching packages I offer. I would love to work together with you to get you feeling your best again!

Other posts you might like

Real health #23 Keep it simple to lose weight easily

Following on from yesterday’s post on perfectionism, today I wanted to talk about how simplicity can be the way to reach your health goals with minimal effort. I’m not telling you you can lose weight by sitting on the sofa eating cookies all day. But you don’t have to be following some elaborate diet and exercise plan either, unless you are training for a bikini competition or some other competitive sport. Most of us just want to feel healthier and happier in our bodies, quit the obsession with food and exercise and just live and enjoy our lives. Right?!

If you want to make things as easy as possible for yourself, focus on simplicity and habits. Choose simple actions that you can take consistently until they become habits. When you first start to make healthier choices, of course it’s going to be a challenge. You might have to learn new information about which types of foods to eat, how to move your body and how to tune into your body (for example through tracking and syncing with your menstrual cycle!). You probably have to change some of your existing habits, try new things and get out of your comfort zone. You have to constantly be self-aware and make decisions about which actions to take. There could even be some uncertainty holding you back and you might not fully trust the process, especially if you have tried hundreds of times in the past to lose weight and improve your health. All of this means that there is a lot of mental focus at the start and you need to put in effort to keep yourself on track.

But as time goes on, if you continue to take consistent action in the direction of your goals, those actions will start to become habits. You won’t have to make so many decisions, you won’t even think about them anymore. It will become automatic and easy. For example, when I started my “diet recovery” process many years ago, I wanted to change the habit of eating low-fat foods as my goal was to gain weight and get my period back. In the beginning, my habitual action was to choose the low-fat version of everything and so every time I went to purchase a low-fat food, I had to stop myself and choose to act differently. This was difficult for the first few weeks but after that, choosing the full-fat option became my new normal and I didn’t even think about it anymore. The same process works for any habit you want to change, whether it’s starting to eat breakfast in the morning, going for daily walks, eating vegetables with your dinner or meditating.

It’s much easier to build habits when the actions you take are simple. If you need to use fancy recipes, have access to gym equipment or follow some 20-step process it puts you at a greater risk of letting things slip and giving up when you feel tired or when things feel too difficult. If the actions are easy they can become automatic to the point where no matter what is going on in your life you still do them without thinking. You want your healthy choices to become the easy option. On that note, I will leave you with some suggestions on building simple habits which will help you to stay consistent and meet your health goals with less stress!

  1. Have a fixed shopping list prepared with healthy items that you eat every week. Especially staple foods like produce, grains and dairy products. You can always add extra things to the list that you don’t need every week and rotate the list every couple of months. This will make your shopping trips much faster too as you’ll know where the items are!

  2. Limit your meal choices and rotate. I usually suggest having 3 breakfast ideas, 5 lunch and dinner recipes but it depends whether you like more variety or you’re happy eating the same foods on repeat. Eating similar meals day to day takes away some of the decision fatigue of choosing what to eat.

  3. You can also use “component based” recipes like I recommend to my health coaching clients where the base recipe structure is fixed and you vary the different ingredients e.g. porridge with different fruits and spices, stews with different vegetables and beans. This gives you enough variety to not get bored without having to learn loads of new recipes.

  4. Add daily walks into your routine. Walking is an amazing exercise for your overall health and weight loss, don’t underestimate it! Walking gets you outside in the fresh air, get your body moving in a gentle way and helps you relax your mind and de-stress.

  5. Have options for when you don’t have time. Especially have some go to meals that take less than 15 minutes to prepare and some at home workouts you can do in under half an hour (including walking!). You can spend more time on the days you feel like it but having a minimum that feels easy to achieve makes it much more likely that you’ll follow through.

  6. Stack habits together to help you build multiple habits at once. For example, taking a vitamin D supplement with a glass of water first thing in the morning or focusing on mindfulness and meditation when you are walking

Over to you…

I hope you enjoyed this article and the series so far. Let me know in the comments below your thoughts on keeping it simple to reach your health goals.

  • If you want to follow along with this Real Health January blog series, like this post and follow my blog for daily updates. And please share with anyone you think might be interested!
  • If you are looking for guidance, support and accountability on you health journey, please contact me for information on the health coaching packages I offer. I would love to work together with you to get you feeling your best again!

Other posts you might like

Real health #22 Is perfectionism preventing reaching your health goals?

Today I wanted to talk about perfectionism. It’s day 22 of this 30 day Real Health January series and I am proud of myself for writing and sharing an article every day so far! But today I had a lot to do so I missed my morning writing window. It’s now 9pm and I very nearly didn’t post anything because it is late and I don’t have time to write something as in depth as I usually do. Then I realised that this is perfectionism rearing it’s ugly head and the false belief that I should do everything well or not bother at all. This is definitely a trap that myself and the women I have coached have fallen into on our journeys to better health. The idea that if we can’t follow the a diet perfectly and we don’t have time for the perfect exercise routine then why even try?

The truth is that you don’t have to be perfect to reach your health goals. No matter whether your goal is to lose weight, improve your fitness, balance your hormones or get your period back, it’s what you do majority of the time that counts. For those of you with perfectionistic tendencies, even if 90% of your actions are aligned with your goals you will focus on the 10% that you did “wrong”. This can lead to negative self-talk, beating yourself up, self-sabotaging behaviour and often giving up all together. You can find yourself spinning in circles, constantly starting new diet plans or fitness regimes with the hope that this time it will work. At the start you feel super motivated and follow the program to the letter, but as soon as life starts to get in the way you quickly lose motivation and end up back where you started. Then you feel frustrated because you never see results you are looking for. I don’t mean to criticise, I am saying this from experience!

Perfection and procrastination go hand in hand. Know the feeling of spending weeks researching the perfect way to eat or the specific combination of exercises to achieve your dream body? Often perfectionists can get stuck in this phase, over-thinking and over-analysing to the point of paralysis. What is the anti-dote to this procrastination? It is to just start. Even if you’re not sure it will work, start making healthier choices for yourself. Make some simple changes that feel achievable for you right now and don’t worry about the details. Eat some more vegetables. Move your body more. Spend time relaxing. Try to get to bed early. You don’t have to do everything at once. Be kind and compassionate with yourself and be your own cheerleader. If you eat healthily all week, don’t obsess over the takeaway you had on Saturday night. Focus on the positive changes you have made and give yourself the freedom to “slip-up”. If your healthy habits get in the way of you living your life, they aren’t going to be sustainable long term. Life will always get in the way.

Yes you can enjoy souvlaki and cake and reach your health goals!

And not only can perfectionism prevent you reaching your health goals but it can actually be harmful to your health. Perfectionism has been linked with anxiety and depression as you are constantly comparing yourself to an exceptionally high or even impossible standard and feeling like you don’t measure up. You feel like you are constantly being judged by others as well as by the negative chatter in your head. Living with this harsh inner-critic and feeling like you are never good enough can be totally exhausting! Perfectionism can lead to insomnia, fatigue, stress and burn out just to name a few. Overcoming perfectionism, or at least learning to recognise and manage it is a key step on the road to becoming your healthiest self.

Letting go of perfectionism is something that I really focus on in my health coaching programs. Often women come to be expecting a detailed meal plan setting out exactly what to eat to lose weight or to fix their hormones. But what I aim to do is put you in charge, giving you the resources and a structure then guiding you to listen to your own body and your intuition when it comes to how to eat and move your body. You really don’t have to be perfect, it can be easy and natural to find your ideal, healthy body once you have the basic knowledge and set off in the right direction. I can teach you about the power of certain foods and how to build your plate and set up your day for maximum success but at the end of the day it is you that is in charge. Consistency and compassion for yourself are the keys to success, NOT being perfect.

Over to you…

I hope you enjoyed this article and the series so far. Let me know in the comments below your thoughts and experience with perfectionism and reaching your health goals.

  • If you want to follow along with this Real Health January blog series, like this post and follow my blog for daily updates. And please share with anyone you think might be interested!
  • If you are looking for guidance, support and accountability on you health journey, please contact me for information on the health coaching packages I offer. I would love to work together with you to get you feeling your best again!

Other posts you might like