Pamela Groh Nutrition

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 :)

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 🥰

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?

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

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

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!!

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

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 ❤️

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 :)

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?

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

💞

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.