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Pamela Groh Nutrition

Pamela Groh Nutrition Registered Holistic Nutritionist and Founder of The ObsessLess With Food Method

Operating as usual

Somehow, I forgot how much I love a good bowl for lunch 🥰In a bed of quinoa, added 🍅, chopped Cucumber 🥒, a hard boiled ...
01/23/2023

Somehow, I forgot how much I love a good bowl for lunch 🥰

In a bed of quinoa, added 🍅, chopped Cucumber 🥒, a hard boiled egg, sunflower seeds, and while at it a few chickpea crakers

Salt, olive oil, and balsamic vinegar are the dressing for today, but if you got some good suggestions, I'm all ears :)

As I wrap up 2022 I wanted to take a moment to send warm wishes your way! I think is safe to say this year is been a FUL...
12/21/2022

As I wrap up 2022 I wanted to take a moment to send warm wishes your way! I think is safe to say this year is been a FULL one. So much has happened and changed in the world, all around us, and I’m sure, within yourself.

I hope as you head into the holiday season and the new year, you take a moment to appreciate your progress THIS year. I know I need to remind myself of this constantly. We’re so good at looking at all the things we didn’t do, or didn’t fix/become/accomplish but please take stock of all the good that did happen and which you did for yourself and your loved ones.

These days may bring up a little bit of everything, all the feels, right? So I want to share with you my free guide “5 Strategies to Navigate Emotional Overeating: Your Guide to Feeling Calm and in Control this Holiday Season” to help and support you in the next few days/weeks. You may access using this link --> https://bit.ly/3s9OxTf

The tips I share with you in there, which I’ve practiced and applied over the years have really helped and supported me in my own emotional overeating journey and I’m sure they will be helpful to you as well!

Be well my friends and take good care of yourselves, wishing you a peaceful and healthy holiday season and a great start of 2023˜!

Pamela 🥰

Nighttime snacking is one of those things many of us struggle with and really want to stop doingAnd is not just only bec...
11/24/2022

Nighttime snacking is one of those things many of us struggle with and really want to stop doing

And is not just only because of the extra food we're eating and we don't really need, but also, because is just not fun to feel like food wins, every night…
So today, I want to share with you 3 things to keep in mind in order to stop going on autopilot with food at night:
1) Remember: what you eat and don’t eat during the day may have a big impact on your wanting to eat at night. Sure, maybe you had a great balanced dinner, but are you trying to survive on salad & rice cakes during the day. Or maybe even just adrenaline? If so, you will be much more likely to eat at night when you’re body is like “hey, I didn’t get all the food I needed today!”
2) Nighttime eating is rarely just about food and nutrients. What’s really going on? If you’re feeling lonely, sad or drained from all the day’s stress there’s simply not enough snacks to help. Think of it this way… if you’re phone dies you probably know you need to find the charger and plug it. Grabbing for snacks to feel less lonely or stressed is like wanting to charge your phone with ice cream, chips, chocolate and pizza. Is that working?
3) Snacking after dinner may have become a mindless habit at this point. How many times you just eat because that’s what you do every night? When you really think about, is not even that good, is just a habit. Do you really want it? do you need the snack or can you opt out so when you have the thing, you actually enjoy it? The best cure for mindless snacking is to slow things down, whether you decide to eat the thing or not, make a commitment to yourself to be intentional with your choice. You may decide to forgo eating and that may be the beginning of a new habit: that of being intentional with food regardless of what, when and how much you chose to eat
​​Can you relate? If so, let me know which one of these you hadn’t thought about?

I know it seems too early to start thinking about the holidays but is definitely not too early to do what is needed to k...
11/21/2022

I know it seems too early to start thinking about the holidays but is definitely not too early to do what is needed to keep your zennnnnn

So before the world starts imposing on you, I want to remind you:

· You don’t need to host holiday parties, if you don’t want to

· You also don’t have to say yes to every invitation, if you don’t want to

· You don’t need to get into debt to buy gifts for people

The biggest thing you can do for yourself this holiday season is to be kind to yourself and respectful of your own needs

This sets a great example for everyone around you and is the best confidence booster you can ever give yourself 💞

11/10/2022

Always hungry?

 

Stuck in the cycle of restriction and binging? 

 

If so, tune in and I’ll show you how to build balanced meals to prevent cravings & extremes with food 




 

11/01/2022

Emotional eaters know we’re not eating out of hunger, this is why common suggestions such as:



· Eat a healthy snack instead (enter hummus and carrots 🙄)

· try to stay busy to avoid eating

· or drink water or tea to disguise the desire to eat



are rarely (if ever) helpful



still, it can be tricky to figure out how to get out of the emotional overeating cycle.



I often emphasize that emotional eating is not a bad thing in and of itself but when is our ONLY tool to soothe and cope through life, it can certainly become problematic



In this video, I’m walking you through an exercise I’ve been doing for years myself and also teach inside my program, The ObsessLess With Food Method so you can also start breaking free from the not-so soothing side of emotional eating






This snack is sooo good! I learnt the trick from the one and only   🙌😍 where you mash fresh strawberries with a fork for...
10/27/2022

This snack is sooo good!
I learnt the trick from the one and only 🙌😍 where you mash fresh strawberries with a fork for an instant “raspberry jam”
I love pairing the rice cakes with a nut/seed butter and some fresh fruit because it instantly takes those bare rice cakes into a flavour and more nutrient-packed snack
Try it as a snack or desert

Are you going in circles with your health goals?Setting up the same intentions year after year only to get to the Fall a...
09/19/2022

Are you going in circles with your health goals?
Setting up the same intentions year after year only to get to the Fall and realize you got sidetracked and not much progress was made?
I am one of those people who are convinced we can all achieve whatever goals we set our minds & hearts to, so why don’t we?
In my own experience, I notice there are a few predominant reasons why we get sidetracked, do any of these ring true for you?

· We have a goal but not a plan to make it happen
· We get distracted and overwhelmed in the process
· We go all perfectionistic and when life gets in the way we abandon our dreams because we couldn’t do it all or perfect
· We don’t allow ourselves to enjoy the process because we’ve learnt everything worth accomplishing is supposed to be hard and a lot of work
These are just some of the ones I myself have come across and seen those around me encounter as well
If you have a dream, a goal or something you want to finally tick off your to do list but have a hard time getting started on it, showing up for it or even figuring out exactly what it is, I would love it for you to join me on this 1-hour workshop I’ll be offering THIS THURSDAY
Here are the details:

What: [FREE WORKSHOP] on the 3 Steps To Follow to Accomplish Your Goals Without Getting Sidetracked or Confused

When: Thursday September 22nd @ 12:00pm EDT

Where: ONLINE (DM me and I’ll send you the link to join, this is a private event)

I really hope you come join me because there’s nothing I want more than for you to move closer and closer to your dreams!!

If you’re new around here, welcome, welcome! And if you’ve been hanging out in this space with me for a while, thank you...
09/12/2022

If you’re new around here, welcome, welcome! And if you’ve been hanging out in this space with me for a while, thank you so much for your presence, it’s lovely to have you here!

I’m Pamela Groh, Registered Holistic Nutritionist, creator of The ObsessLess With Food Method and the host of a private community of women who want to learn how to overcome emotional overeating and disordered patters with food so they can move past the constant worry, struggle and obsession over food and our bodies.

I truly believe a strong-healthy body and mind are the foundation that allows us to live a better life and fulfill the desires and dreams of our hearts and that’s the kind of content I share in my platform

Having practiced as a nutritionist and coached women for half a decade now has allowed me to develop a comprehensive approach (w-holistic) to help women get to the root of their relationship with food, body and themselves. I strongly believe that it is possible to find ease & peace with food when we learn the simple yet profound nutritional principles that allow us to nourish our bodies, set up an environment, habits and lifestyle that facilitates our success, and cultivate a positive mindset by deconstructing self-sabotaging thoughts and patters.

My hope is that you find the encouragement and knowledge you’re seeking to find freedom with food and health in your body!

If you’re looking for more in depth content, live workshops and trainings, then I invite you to join my private community (link in the bio or here https://www.facebook.com/groups/752237905411990

Welcome friends!


08/24/2022
I’ve been doing all the things that fill my cup and may I say I hope you’re doing some of that too I will admit that giv...
08/11/2022

I’ve been doing all the things that fill my cup and may I say I hope you’re doing some of that too


I will admit that giving myself permission to do less and enjoy more has brought up a certain feeling of guilt


But when that comes up I try to remind myself that at least for me, slow days and enjoyment are the ultimate fuel for a better & healthier life


When in doubt, when feeling empty of ideas, creativity and strength, I’ve finally learnt where to go find it.


First and foremost, in God. Nothing restores my strength like hanging out in his quiet presence


And from a practical point of view here are my top battery chargers: nature, art, clean water, music, yoga, kind good-hearted people, dancing of course and a good latte


Is so powerful to know yourself, I hope you don’t feel guilty for taking the time to do just that


Sending love to all of you ❤️





Perfect summer breakfast or snack 👌And I promise is not just nutrient-packed but also TASTY1 cup almond/cashew/coconut/o...
07/25/2022

Perfect summer breakfast or snack 👌

And I promise is not just nutrient-packed but also TASTY

1 cup almond/cashew/coconut/oat mylk
1 cup greens
½ banana
½ mangoe
1 tbsp nut/seed butter

--> blend all together and drink up!

📌 Option to add granola, protein powder and/or avocado – this one I whipped up with what I had at home :)


For any woman struggling to accept her body…Is quite normal to think if we just try another diet, exercise more and lose...
07/18/2022

For any woman struggling to accept her body…
Is quite normal to think if we just try another diet, exercise more and lose weight we’ll finally like ourselves and all our insecurities will go away
but as someone who did the diets, overexcercised to the point of (multiple) injuries, lost a ton of weight and “finally got there” I can tell you this often makes problems worse
In my own journey towards accepting my body (and myself), I’ve learnt to ask better questions and I discovered that this one, is particularly powerful…
I no longer ask myself “why can’t I be more toned/lose weight/stick to a plan?”
I now ask: “how can I treat myself better”
The first question used to keep me stuck in negativity (and trigger me to diet … only to then binge)
The second question ignites me and fills me with creativity, possibilities and a sense of love towards myself
I’ve included a list I personally developed of the course of my own recovery journey in the hopes it can inspire you
What else would you add?

Do any of these looks familiar?Here are some of the key signs of an unhealthy relationship with exercise                ...
07/18/2022

Do any of these looks familiar?
Here are some of the key signs of an unhealthy relationship with exercise

07/14/2022

3 tips to help you regulate your hunger



are you constantly going into extremes with food? Try out these 3 tips to help you regulate you’re hunger







💞
07/11/2022

💞

Mindful eating is a nutritional approach that focuses on the mind-body connection and is my absolute favorite tool for h...
07/07/2022

Mindful eating is a nutritional approach that focuses on the mind-body connection and is my absolute favorite tool for healing our relationship with food, with our bodies and with ourselves

On the nutritional level, the foundation of mindful eating is that of a gentle approach to our eating experience where the focus is on understanding better how food impacts our body, health and overall wellbeing

On the mental realm, mindful eating is a practice focused on developing NON-JUDGEMENTAL awareness of the present moment. The goal is to slow down to notice our sensations and thoughts and understand the connection to our ways of eating

It is a powerful practice and all that is required is the willingness to slow down and be present (something most of us find difficult)

Because binge eating can lead to crippling weight and severe weight fluctuation, is common for women to want to start their recovery journey by addressing their weight challenges first. However, we know from extensive clinical evidence that for most women, these weight loss attempts INCREASE their binge eating frequency

Working through your own unique triggers for binge eating, getting to the root of your own experience with food, healing your body from nutritional deficiencies, overcoming food addictions, addressing hormonal imbalances ALONG with a mindful approach to eating has yield the best results for my clients. If you want to know more about how you can also overcome binge eating, check out my program The ObsessLess With Food Method via this link --> https://www.pamelagroh.com/copy-of-the-obsessless-with-food-method or the one in my bio and feel free to book a complimentary call with me to see if this is the right approach for you.

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Holistic Nutritionist R.H.N.

Find ease & peace with food and your body 🙏 UnDiet method 💛

I am a Holistic Nutritionist and UnDiet Expert with an online private practice and I am on a mission to help women quit diets for life and find ease and peace with food and re-build their relationship with eating and their bodies.

My work is inspired and informed by my experience working with women in my private nutrition practice, my training as both a Nutritionist (R.H.N) and a Sociologist (MA), and my own ever-evolving relationship with food and my body.

​After dieting almost half my life, I decided there had to be other ways to cultivate a healthy weight and a strong, vital body so I set myself on mission to figure it out. In this process, not only I transformed my own body and mindset around food, but also discovered my passion for natural nutrition, body movement, and above all, being a champion for other women who like myself, have hit “diet” bottom. In addition to coaching women in my private practice, my happy place is the dance floor where I can get out of my head and into my body.

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Comments

What’s the first thing you think about when you’re making food?
Do you go for taste?
Whatever is easier/faster/cheaper/most convenient?
Are you thinking calories or macros?
Nutrients?
Color?
Tell me in the comments 👇

Still one of my faves 😍



Rolled oats, peanut butter, mango, h**p seeds and coconut flakes



What’s your favorite breakfasts these days?










Mood 🤍
Am I right?
One of the best things we can do to decrease the frequency and intensity of our emotional eating episodes is to balance blood sugar levels. YES!

In case you're wondering, why? well is because when blood sugars are wonky you're much more likely to experinece strong craving, which are REALLY hard to resist when you are having a tough day and want to resource to food to make yourself feel better

How do you balance blood sugar levels? 🧐

Start by NOT skipping macros/food categories & instead, include all macronutrients at each meal

✅ A bit of protein (beans, legumes, eggs, tofu, fish, poultry, etc.)

✅ Some healthy fats (think olive oil, avocado, nuts, seeds, butter among others)

✅ And complex carbohydrates for the fiber kick (veggies including starchy ones such as sweet potatoes, quinoa, oatmeal, fruits, etc, etc. etc.)

Do you often miss or avoid any of these?
If you’re feeling a little heavy in your heart lately, know you’re not alone

There is so much going on in the world and it can certainly feel overwhelming

The last several years, I’ve been exploring and learning different ways to process my emotions rather than numbing them with food so I wanted to share them with you

I would like to remind you though, that food is always an option for coping and soothing, but as we know, food may be able to distract us from pain, but ultimately does not take it away. Especially, if you find yourself falling back into a cycle of guilt and self-shaming is important to discover other ways beyond food

These ways I’m sharing help me process my feelings and allow me to feel exactly as I often want to: calmer yet present

I believe every time we “check out” from pain, stress, boredom, overwhelm, we miss the chance to go deeper into the journey that is life and to experience it fully

I hope these practices help you too my friends:

🌼 A long walk outside
🌼 Deep breathing
🌼 Dancing to music that feels right in the moment
🌼 Starring out the window and welcoming stillness
🌼 Human connection
🌼 Writing & journaling
🌼 Hugs help a lot too :)

How about you, do you practice any of these?

The less you get yourself to a place of deprivation and starvation, the higher your chances to break the emotional overeating cycle. Of course, tuning out diet culture messages requires some ongoing action

My suggestion?

Clean up your feed regularly by unfollowing and unsubscribing accounts that promote diet culture messaging and unrealistic body standards that trigger you to restrict/diet in the first place

If you’re not part of my private community “Master Your Emotional Eating”, you’re missing a lot of good things :)

For instance, my good friend and Fresh Air Educator Erica Love is joining me this coming Tuesday Feb 22nd for a live conversation about how body movement can help us cope during difficult times and strengthen our physical & mental health as well as our relationship with food and our bodies.

Join us by following this link https://www.facebook.com/groups/752237905411990 or the one in my bio 🙌
Is "believe in yourself" enough?

What would you do with your life if losing weight wasn’t your raison d'être?

EXACTLY

I’m gonna get real for a sec here…

Many of us are so obsessed with our weight because if weight loss is not the all and all of our lives, we just don’t know what to do with ourselves…

But what if googling “how can I lose 10 pounds? We took our journal out, close our eyes, take 10 deep breaths and let our imagination run wild to the rhythm of this simple question:

“ALL I REALLY WANT IS…”

what would you find?

about 7 years ago I did this exact same exercise and I discovered something interesting…

As I looked into my list, I realized that weight-loss was not a pre-condition to fulfill my heart’s desires

And I discovered something else… fulfilling my heart’s true desires was: scary, it would require hard work and definitely gather up some courage to step outside my comfort zone

If you find yourself exhausted from your weight loss-centered life, may I suggest you take a moment to pause, you ask yourself “what would I do with my life if losing weight wasn’t the centre of it” and re-direct your energy and your strength to fulfilling your heart’s real desires

I believe our hearts are really wise, and they want to be heard and you may just surprise yourself in terms of what happens to your weight when you put your mind to cooperate with your heart
need some meal inspiration?

I've been making this chickpea curry on repeat!

I love to pair it with a bowl of quinoa, brown rice or a slide of sourdough bread with butter 😍

Head over to my blog (link in bio) for the recipe or here --> https://www.pamelagroh.com/post/chickpea-curry-recipe

What's your favorite winter meal? 👇
📣 I’m teaching a free class tomorrow! 📣

and trust me, you are not gonna find this on google (I checked already, not there! 😁)

Here’s what you’ll learn:

✅ Why trying to find the “perfect diet” is distracting you from the REAL reason why you snack, overeat and stress/boredom/emotionally eat AND HOW TO FIX IT 🙌

✅ A simple way to curb cravings without having to rely on willpower

✅ How to build a healthy relationship with food so you can trust your choices without obsessing over every single bite & finally thrive in your body 🧘

This LIVE masterclass is completely FREE but what you’ll learn is worth hundreds!

Oh! And bring a friend who needs this too!

To sign up, go to the link in my bio or here https://pamelagroh.click/live-training-1

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